• When: 2018-11-13
  • QIC: Good Hands
  • The PAX: Spackle, Hopper, Bulldog, Weekend Special, Netflix, Toe Ring, Nature Boy, Shades of Grey, Good Hands

Good Hands Tightened My Glutes and Other Things

Ken Doll called me and advised that he was double booked for Tues morning and asked if I could take the Q at Graveyard.  I checked the weather only to find that it was supposed to be 44 degrees and a 90% chance of rain…Sure.  Pretty sure I owe him one anyway.

Conditions: 44 degrees and mostly dodged the rain

Disclaimer, Prayer


Mosey to Press Box
Grab 2 bricks-hold them for entire workout

WM 20 IC
Squats 20 IC
Shoulder Press 20 IC

The Thang

Rd 1 – 2 laps
20 Merkins at bottom
Run to top of press box
20 Squats at top
Back down and plank after 2nd

Rd 2 – 2 laps
20 Mountain Climbers
Run to top
20 Jump squats
Back down and plank after 2nd

Rd 3 – 2 laps
20 Updowns (not burpees)
Run to top
People’s Chair – 1 minute
Back down and plank after 2nd

Rd 4 – 1 lap due to time
20 Shoulder Press
Run to top
20 Monkey Humpers
Back down and plank after 2nd

Flutter Kicks 20 IC
American Hammers 20 IC
Boat Canoe


Devo: Do not be anxious about anything, but in every situation by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.  Philippians 4:6-7

Prayer Requests:

Joe Pa – losing father-in-law and uncle in the same week

Rebar – continued healing for him and his mother-in-law injury


Gas House on Wednesday

Ultimate Football Thanksgiving morning

Christmas Party Dec 14th – bring a covered dish

Dam to Dam 100K Feb 16th