THROWBACK

QIC: Vila

Date: 07/09/2019

PAX: Dirk, Iron Butt (Respect), Sunburn (Respect), Lutefisk, Candu, VSquared, Ducktales, Peanuts, Whoopi, FNG-Cliffhanger, Ascot

AO: Boneyard

Warm up

  1. Forward Fold x15
  2. Plank IC x10
  3. Up Dog x15
  4. Down Dog x15
  5. Mountain Climbers IC x15
  6. Forward Fold x15

Repeat

Mosey to the thing

At the gym:

  1. 15 squats w/ coupon

15 overhead press w/ coupon

Switch

15 count run in place switch back for second set

Cardio

Around the track:

  • 1/3 jog
  • 1/3 sprint
  • 1/3 jog

rotate to next workout

  1. 16 Step up (8 each leg)

12 dip

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 14 Ax chop (7 each side) w/ Bertha

16 Calf raise w/ coupon

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 15 curl w/ +5

15 high heel pickle pounders

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 15 SSH

15 Merkins

Switch

15 count run in place switch back for second set

 

Mosey back to lot for MOM

  • Box cutters
  • Freddie Mercury
  • LBCs
  • Crunchy Frog
  • Sweat Angel’s (ssh on your back) Candu’s Creation.

Count

Names

This was a very important workout to me. It is an amalgamation of 2 workouts that I did, a few years back, 3-4 times a week for 6 months that dropped 50 lbs. It is great for dropping weight, and then dialing in to increase speed and strength. The guys did a great job, and stayed in it even with a little slow down with instruction.

Announcement:

Fallen V – 7-13-19

Growruck – 8-23-19

Prayers:

Ducktales – Baby with severe complications

Ascot – Mother going into post surgical rehab

CROM!

Swinging hammers,

Vila

 

1151 W 40th St, Chattanooga, TN 37409, USA