AO: Slammin’ Sammy’s Smackdown
Mission: Our mission is to plant, grow, and serve small workout groups for men to invigorate male community leadership – as stated by Luke Cage.
Disclaimer: I am not a Professional. You can’t sue me, my dad, or the site Q! These are merely suggestions and you do them at your own risk, up to not doing them at all – as stated by Luke Cage.
Warm-A-Rama: Side straddle hinges x20, Windmills x20, String Rippers x20, Sun Gods x20 (10 forward, 10 backward), Hug-thy-self x10. Then Luke Cage led PAX through the woods over the bridge to the right toward Ardale St. at the bottom of the hill near the Starmount Presbyterian Church parking lot.
Q designer, Luke Cage, explained there are three stations in the parking lot of Starmount Presbyterian Church(added by FloJo). PAX will complete all exercises at each station staying together, RINSE & REPEAT until OMAHA!
Station #1: Merkins x15, Imperial Walkers x15, World War II’s x15, Mike Tyson’s x10, Mtn. Climbers x15 (Run to next Station)
Station #2: Side Straddle Hops 15 IC, Monkey Humpers x15, Jump Squats x15, V ups x15, Merkins x15 IC (Runt to Next Station)
Station #3: Carolina Dry Docks x15, Merkins x15 IC, LBC’s x15 IC, Squats x15 (Run to Station #1)
6MOM: Body Destroyers x10, Luke Cage asks PAX members 2 led: Sandpiper – Boxcutters x20, City Slicker – Flutter kick Crunches x10, and Luke Cage completed with American Hammers x15
Name-o-Rama: Footloose, Explosion, Tammy (RESPECT), Ramses – splitter runner, Mall Cop – splitter runner, Hakuna Matata – rucker, Back Strape, City Slicker (RESPECT), Sandpiper, Luke Cage, and FloJo QiC
COT: Announcements/Prayer led by FloJo!
“Leave no man behind, but leave no man where you find him!” I appreciate the opportunity to lead!
Dale Slaughter, 43, FloJo