AO: The Pound
When: 02/25/2023
PAX:
Number of Pax: 11
Pax Names: Addy Daddy, Bunker, Callback, Chip, Downward Dog, Folgers, Gecko, Huffy,
Number of FNGS: 1
FNG Names:
QIC: Addi Daddi
The BackBlast:
11 Pax entered the gloom for a barbell inspired beatdown. Two or three Pax performed their first deadlifts with a barbell when the gym came to them.
Warmup
- Michael Phelps (in cadence) x15
- Side Straddle Hops (in cadence) x 20
- Deep Squat sit (for ten count)
- Arm circles forward and reverse (in cadence) for x15
Deadlift-o-Rama (a.k.a. dizzy deadlifts)
Each Pax counted off a number before being split into 4 groups. Each group was assigned a station:
1. Cindy squat
2. Cindy curl
3. Cindy lunge
4. Merkin
15 reps of the exercise, then hold an air chair (or plank). When everyone is in the air chair, yell rotate.
During this time, number 11 was assigned to the deadlift station and number 1 to the bullpin. The deadlifter performs a set of 5 at his chosen weight, while the bullpinner warms up with cindy deadlifts. A 50 lb kettlebell as a modification was provided. Upon completion of the deadlift, he assisted the bullpinner with loading his chosen weight, while the bullpinner called for the next number in the sequence, and thus it was ensured that the workout ran efficiently with no man left behind. After his deadlift, he returned to his group to continue rotating through the stations.
Each pax got 2 sets of 5 at his chosen weight, stopping at 2 for time.
Farmer’s Fury
Pax initially showed confusion at the pile of dumbbells that greeted them until they were introduced to the farmer’s fury. Each pax took a chosen weight from the pile whether dumbbell or plate and walked it up a level of the parking deck. Upon reaching the top, he performed a 10 rep shoulder press with the weight if >= 15lb and butterflies if < 15 lb. He left the weight at top, and imperial walkered down (halfway). The process continued until all weights were at the top. Then, the situation was reversed and the weights were brought back down.
With one minute remaining, the pax dropped to a plank for 30-60 seconds and then banged out 25 merkins.
Circle of Trust
2 pax shared their prayer requests, including a prayer request regarding a workout ministry directed towards helping men struggling in addiction. Honeypot prayed. An FNG gained the nickname Etch-A-Sketch, and the Pax left for Coffeteria at a new location: Chick-Fil-A.
Honeypot and Mapquest were also in attendance while we are awaiting getting names added to the site.
11 Pax entered the gloom for a barbell inspired beatdown. Two or three Pax performed their first deadlifts with a barbell when the gym came to them.
Warmup
- Michael Phelps (in cadence) x15
- Side Straddle Hops (in cadence) x 20
- Deep Squat sit (for ten count)
- Arm circles forward and reverse (in cadence) for x15
Deadlift-o-Rama (a.k.a. dizzy deadlifts)
Each Pax counted off a number before being split into 4 groups. Each group was assigned a station:
1. Cindy squat
2. Cindy curl
3. Cindy lunge
4. Merkin
15 reps of the exercise, then hold an air chair (or plank). When everyone is in the air chair, yell rotate.
During this time, number 11 was assigned to the deadlift station and number 1 to the bullpin. The deadlifter performs a set of 5 at his chosen weight, while the bullpinner warms up with cindy deadlifts. A 50 lb kettlebell as a modification was provided. Upon completion of the deadlift, he assisted the bullpinner with loading his chosen weight, while the bullpinner called for the next number in the sequence, and thus it was ensured that the workout ran efficiently with no man left behind. After his deadlift, he returned to his group to continue rotating through the stations.
Each pax got 2 sets of 5 at his chosen weight, stopping at 2 for time.
Farmer’s Fury
Pax initially showed confusion at the pile of dumbbells that greeted them until they were introduced to the farmer’s fury. Each pax took a chosen weight from the pile whether dumbbell or plate and walked it up a level of the parking deck. Upon reaching the top, he performed a 10 rep shoulder press with the weight if >= 15lb and butterflies if < 15 lb. He left the weight at top, and imperial walkered down (halfway). The process continued until all weights were at the top. Then, the situation was reversed and the weights were brought back down.
With one minute remaining, the pax dropped to a plank for 30-60 seconds and then banged out 25 merkins.
Circle of Trust
2 pax shared their prayer requests, including a prayer request regarding a workout ministry directed towards helping men struggling in addiction. Honeypot prayed. An FNG gained the nickname Etch-A-Sketch, and the Pax left for Coffeteria at a new location: Chick-Fil-A.