YHC was originally scheduled to Q at the Shipyard today, but Kobayashi asked if I could swap to Fury, so Dixie Chick could swap to the Shipyard, so Kobayashi could swap to the Epicenter to help Lego with his VQ. Once all that dust settled I realized that would give me a Thursday/Tuesday back to back Q at Fury. Perfect for setup to create a stationary workout and a mobile workout so that things don’t get too monotonous. Since Meatloaf had some running in Tuesday’s workout I figured I would start out with the stationary one.

11 pax posted to see what I had come up with.

Conditions: Upper 50’s. Enjoy it while we can guys. The heat is on the way.

Disclaimer: Given in the Driveway

Mosey to the pull-up bars, grab a coupon, and circle up.

Warm-up:
SSH x20 IC
Cut the Grass x20 IC

The Meat:

Upper Body

25 Dips
5 Pull-ups
25 Burpees
5 Pull-ups
25 Merkins
5 Pull-ups
25 Coupon Presses (Q fail here. Should have been Bench Press, but I called Overhead Press)
5 Pull-ups

Rinse and Repeat for 2 rounds

Abs

25 Big Boy Sit-Ups
5 Pull-ups
25 Leg Raises
5 Pull-ups
25 American Hammers
5 Pull-ups
25 Flutter Kicks
5 Pull-ups

Rinse and Repeat for 2 rounds

Arms

25 Curls
5 Pull-ups
25 Tricep Extensions
5 Pull-ups
25 Alpos
5 Pull-ups
25 Overhead Press (Here’s where my mistake was discovered)
5 Pull-ups

Rinse and Repeat for 2 rounds

Legs

25 Goblet Squats
5 Pull-ups
25 Lunge Steps holding Coupon
5 Pull-ups
25 Bonnie Blair’s
5 Pull-ups
25 Calf Raises
5 Pull-ups

Rinse and Repeat for 2 rounds (due to time constraints most guys finished one round before time was called)

Recover

Return Coupons and head to the Shovel Flag.

Meter Maid to Sour: Where’s the Shovel Flag
Sour to Meter Maid: In your trunk
Meter Maid: Crapdarnit, that’s right.
So I quickly grabbed the Shovel Flag from my trunk and planted it.

Count-o-rama: 11
Name-o-rama: listed above

Announcements:
* Saturday’s workout is at Fury
* Dad’s/2.0 Campout is next weekend at Connie Maxwell. As is the Saturday workout.
* Birmingham launch is quickly approaching

Prayer Request:
* Blu’s Daughter and Son-in-law
* Pusher’s Mom
* Pacer’s Mom and Uncle
* Refugee’s 2.0
* Steve Simmons
* Rocky received some positive news but still needs prayers

BOM

NMS:
* YHC dropped the ball on the 420 reference to his workout, but we covered that in the Mumble Chatter
* Great thing about a stationary workout is that it allows for more Mumble Chatter. Today did not disappoint.
* Great to see our newest FNGs continuing to post at Fury. Keep up the good work Tootsie Roll, Gypsy, and Windex!
* Merkins after dips = crowd pleaser
* Bonnie Blair’s after lunge steps = crowd pleaser
* Couple of close calls with the pull-up bars. Good news is, if you fall off the bar, Alpo will ask if you are OK first, and then move to the laughing at you phase.
* Great work by all in attendance!

As always…
Until the next Q
MM is out