• Post Type:
  • When: 11/03/15
  • AO:
  • QIC: BA
  • FNG's:
  • PAX: BA (Q), Bandit, Top Hat, Squeeker, E4, Brown Streak, Fresh Prince, Defib

8 PAX showed up for a BA Upper Body (shoulder) beat down.  I imagine we were missing a few guys due to some of the PAX watching the OT Panthers victory the night before.  BA was ready for the rain and had the garage door in the weight room up and ready to go for the workout after the outside warm up.

WU: (In Cadence)

  • SSH x 20
  • Don Quixote x 10
  • Moroccan Night Clubs x 20
  • Prayer Squats x 10


Mosey To The Weight Room


Merkins x 10 (In Cadence)

Partner Up

  • Shrugs x 25/Dips x AMAP- 4 sets
  • Upright Row x 25/Derkins x AMAP- 4 sets
  • Alternating DB Forward Raise x 20/Step Ups x AMAP- 4 sets

Sally With Weight/MOBY “FLOWER” (Squats on Sally Up/Down) 3:26

  • French Curl x 25/Plate Bench Press x AMAP- 4 sets
  • Hammer Curl x 20/Burpees x AMAP- 4 sets

Mosey To The Shovel Flag

SSH x 51 (In Cadence)


  • Count Off
  • Announcements: Site Q’s, Shirt Orders, Mud Cleanup In Cramerton, Saturday Martha Palooza
  • Prayers: Bandit’s Wife Interview
  • Coffeeteria At Floyd And Blackies- 1 In Attendance

Again It Was My Pleasure Leading The PAX today.