Son of a Bench
Pax – Whirliebird, Possum, JR, Buck, Spike, Cottontail, All Blacks, Polo, Paula Dean
Dog – Big PERM
Q – Red Dragon
Got the opportunity to lead this am. The crew at SOAB met up at 5:30.
Mosey to upper parking lot.
Warm a Rama
Mosey back to lower parking lot.
Grab a friend (rock) that you are comfortable working with the entire time – something that you can curl, press, squat, etc with. This is yours, not to keep, but to have throughout the workout.
Stations – Reps of 15 – None of the exercises should be done fast, all slow with correct form – Station one person is the Rep Counter
Station 1 – Thrusters – 2 rounds of 15 – 1 round of 10
Station 2 – Tricep Extension
Station 3 – Squats
Station 4 – Curls
Station 5 – Push Press
Station 6 – Big Boy Sit Ups
Station 7 – Dead Lifts
Station 8 – High Pulls
Station 9 – LSF – Block Up
Station 10 – Bent over Rows
In between the station rounds, we did a transition exercise.
- Runovers – The pax lines up on the ground side by side with space inbetween each other. The last person runs over the pax legs to the beginning and lays down – the next last person is then released to runover. This is done around the circle at the end.
- Belch – Start on one side of the lot. Every line we get to we drop, wait for the pax, on the “GO” call the pax moves to the next line. 6 lines each way – 12 Belches.
- Turk and Burps – Could not miss these – 10 total.
After we had finished 3 rounds. Put the friends back at the home and headed to the flag.
Mary – 1 American Hammer
COT – JR Took us out.
Thank you for the opportunity.