• When: 12/04/2018
  • QIC: Pedal
  • PAX: HIPPA, Voodoo, Roadie, Pedal (QIC)

Four HIM’s showed to push iron against gravity in the days before Saturday’s predicted “Snowpocalypse”

Workout was dedicated to F3 Louisville’s Double Down’s surgery & recovery so… Bulldog Deck of Death.

 

Warm Up:  Imperial Walker 15 IC;   Moroccan Night Club 15 IC;   Low Slow Squat 10 IC;   Don Quixote 10 IC;

Merkin 10 OYO;   LBC 20 OYO   (Q fail – can’t call cadence, workout and listen to mumble chatter all at once)

 

2 = Skullcrusher – 10

3 = Dips – 10

4 = Shoulder Press – 5 each arm

5 = Goblet Squat – 10

6 = Row – 5 each arm

7 = Chest press – 10

8 = Figure 8 – 5 each direction

9 = Halo – 5 each direction

10 = Derkins – originally 5 but change to 10 & created new move “Pseudo Planch Derkins”

Jack = Clean & Press – 5

Queen = Hammer Curl – 5 each arm

King = Kettlebell Swing – 10

Ace = Lunge – 10 each side

First Joker = 10 Burpees

Second Joker = 20 Burpees – Lots of mumble chatter about how we all love burpees and technique thereof…

Last 6-8 cards done under 3 minutes to finish deck right at time – Nice work!

 

Announcements – Convergence @ Gashouse Dec 15 @ 7am

Camp Sertoma Christmas party Dec 15 (afternoon) – lookout for pre-blast with info.

Christmas Party Dec 15 @ Quiche’s 6pm until?

 Prayers – HIPPA lead us out.