Taking a page out Floppy’s playbook I decided that for my B-Day Q I wanted to do a circuit workout akin to his 52nd. As I set sharpie to note card I came up with the following.
The Warm up:
- SSH x 39? Supposed to be 38 but got one to extra to grow on.
- IW x 19
- WM X 19
- GM x 19
- MC x 38
The Thang:
A circuit around Pullen Park with 7 seperate but equal Painstations consisting of 3 exercises.
Painstation #1 @ carousel benches
- Dips x 38
- Durcans x 38
- Reverse LBC x 38
Paintstation #2 @ Top of steps benches
- Urcans x 38
- 8 Count Bodybuilders x 38
- LBC x 38
Painstation #3 @ covered pavillion
- Left/Right Step Up x 38
- Carolina Dry Dock x 38
- Box Cutters x 38
Painstation #4 Past the Half Pipe to @ the Rock Pile
- 8 Ct Rock Complex aka Rock Your Body x 38 (Squat, Curl, Press Tricep Extension, Repeat) x 38
- Rock Round the World (Rotate the Rock around your head shoulders and back) x 38
- Rock American Hammers x 38
Painstation #5 Cross any and all Bridges via Bearcrawl/Lungewalk @ Goose Poop Island
- Pull Up/Chin Up x 38
- Star Jumps x 38
- Windshield Wipers x 38
Painstation #6 Another Bridge and @ low steps
- Quick Feet x 38
- Hand Release Murcans x 38
- Freddy Mercurys x 38
Painstation #7 Another Bridge at the Concrete Stage
- Box Jumps x 38
- Swiss Murcans x 38
- Flutter Kicks x 38
Lastly 7 Pax and 7 notecards each Pax ran back to a Painstation and retrievied a note card and met back up at the stone circle.
Mary:
- No time for Mary today!
Announcements:
- It’s official no Pullen Park on Saturday 01/23/16 we are going to converge at The Bull to support our F3 Brothers in Durham/Chapel Hill
- Krispy Kreme X Murph Double Down Challenge 02/06/16 Preblast incoming
- Kickstarter Challenge 6 week Monday Challenge starts this Monday man up!
- 208? work out challenge is in effect. post at least 4 work outs a week. Sound out in the comments if I’m recalling this wrong.
- Q spots are open for Pullen Saturday Workouts so sign up and lead!!!
Prayer concerns:
BOM:
- Half Baked lead us in prayer
NMS:
Another year on the “old”ometer and another year to sharpen up. Can’t think of a better group of men to do that with. Thanks and see you in the gloom.
