• Post Type:
  • When: 10/11/16
  • AO:
  • QIC: BA
  • FNG's:
  • PAX: BA (QIC), Top Hat, Mayor, Tiny Tank, Hush Puppy, Huckleberry, Monk

7 PAX showed up for a shoulder beat down by BA.

I picked up the Q last night when I realized nobody was scheduled to Q.  I was hesitant as the temperature is starting to drop in the mornings, but we all know that when it rains or starts to get cold that I prefer to be inside (garage door to weight room was open so technically it is outside)  When quickly planning the workout I know that I wanted to concentrate on running…. NOT…. we worked on shoulders.



  • Cheetahs don’t stretch when they hunt so we didn’t either.

-Pledge Of Allegiance-


Mosey To Weight Room

Shoulders and Such…

  • 10 SSH
  • 15 Moroccan Nightclubs
  • 10 Merkins
  • 15 LBC
  • Farmer’s Daughter (walking in a circle while holding 2 weights)
  • 25 Moroccan Nightclubs
  • Roxanne (push ups and plank jacks)
  • 25 Moroccan Nightclubs
  • 25 LBC
  • 25 Moroccan Nightclubs
  • Sally (squats)
  • 25 Moroccan Nightclubs
  • Bodies Hit The Floor (Push ups and Donkey Kicks)
  • 25 Moroccan Nightclubs
  • Sail (Hold 2.5 lb straight out for the entire song/every time you drop you owe 5 LBC at end)
  • 25 Moroccan Nightclubs
  • Neckies aka Roxburys (25 up, 25 right, 25 left)
  • 25 Moroccan Nightclubs
  • Sally (Upright Row with weight)
  • 25 Moroccan Nightclubs

Mosey back to where we began



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Coffeeteria: 2 at Floyd and Blackies in Cramerton


I am not sure what the record is for Moroccan Nightclubs in one workout, but I feel we may have set the bar.  I enjoyed it this morning and hope everyone has trouble lifting their coffee today.