• When: 2018-07-19
  • QIC: Dominion
  • The PAX: Wee Wee, Drysdale, Bad Company (R), Escobar, Joust, B&E, Spirit Fingers, Net Zero, RainMan, Abner, Rec, Nail Pop, Dominion

No Reduction In Reps

***Posted on behalf of Dominion

13 PAX get better without a reduction of rates.

Conditions: Upper 70’s and 1000% Humidity

2 min warning, 1 min warning, Intro/Disclaimer, Not A Professional, No FNGs, Prayer

The Thang:


SSH IC x15

TTT IC x15


Michael Phelps IC x15

5 burpees OYO

Grab blocks

Go to bus loops and announce no reduction in reps today only – 25 reps at each station

4 Stations Rotation

Block Station:

Rotate exercises on each lap

Backwards jog to station 2 each time

Lap 1 OH press x25

Lap 2 Triceps x25

Lap  3 CFG x25

Lap 4 Kettlebell swings x25

LBC Station: x 25 each lap

Bear Crawl to station 3

Squat Station x 25 each lap

Sideways hop to station 4

Merkins Station x 25 each lap

Mosey back to station 1 and start next exercise


Return blocks and mosey to grassy area

Jane Fonda’s IC (both legs) x15/10/10

Iron Cross OYO (Wee Wee Shout Out) x25

Flutter Kicks OYO (Drysdale Shout Out ) x25

BB Sit Up OYO(Rec Shout Out) x 25

Recover/Mosey to flag



Hollow This Saturday

Northside Baptist 5K September 8 7:30 – Missionaries in other countries

BRR Sept 8 also

Sweet Baby O 5K first Saturday in August 4

Stomp the Swamp 5K last Saturday in August 25

Second F Event – Thirsty Thursday; Krafty Draft (Charter Oak Rd) – August 16

Prayer Requests:

Pole Dances’ Mom (Ms. Cade Coker)

The Williams Family