10 PAX braved the cold and eventual snow for Old man workout vol 2. This would be the second workout where Spurrier was in the “Respect” category. Since the elderly often require assistance YHC stepped in for the Co-Q. The most memorable event of the morning came during the rock portion where Nickelback had to be reminded to do the exercise with his rock and not rockless.. hence the new hashtag #nickelbackpickupyourrock. Strong work by all!
Warmup (Kanye)
- SSH x20
- Good Mornings x20
- Sumo Squats x20
- Wind mills x20
- Fazio x10
- Reverse Fazio x10
- Diamond Merkins x10
- Merkins x10
Court Work
- 1s: Jog around the school
- 2s: Pullups x10, Irkins x10, Squats x10
- Flapjack
- Repeato x2
Rails
- Spiderman the rails
- Shuffle to the far end
- Spiderman down the rails
- Bearcrawl to finish the loop
- Repeato x3
Bus Loop
- 1s: Jog around the loop
- 2s: Jump Squats
- Flapjack
- 1s: Jog around the loop
- 2s: Merkins
- Flapjack
- 1s: Jog around the loop
- 2s: Star Jumps
- Flapjack
Bus Loop Round 2 (Spurrier)
- 1s: Jog around the loop
- 2s: LBCs
- Flapjack
- 1s: Jog around the loop
- 2s: Merkins
- Flapjack
- 1s: Jog around the loop
- 2s: Squats
- Flapjack
Rock Time
- Jog to the rock pile
- Curl x45
- Overhead press x45
- Rows x45
- Repeato x2
- Bench Press x45
- Situps x45
- Repeato x2
Mary (Dealers Choice)
- LBCs x10
- Russian Hammers x10
- Slow Flutters x10
- Scissors x10
- Shawshank x10 (Hammers with the rock.. ie Rock Hammer)
- WWIIs x10
- Freddy Mercs x10
- Heels to Heaven x10
- Merkins x10
- Hello Dollies x10
COT
- New FNG Workout Jan 5 at Leesville Community park. Vanderbeek is your Q.
