AO: Steel Town
When: 04/15/2023
PAX:
Number of Pax: 5
Pax Names: Milestone, Papa Bear, Peeps, Sooner,
Number of FNGS: 0
FNG Names:
QIC: Doctor Luck
The BackBlast:
Second draft of the Let ‘er Rip” beat down, based on Mark Rippetoe’s “Starting Strength” book.
Intro and Disclaimer.
Warm-a-Rama, followed by a one-mile mosey. Group held together well on the mosey.
The Thang. Six stations, each with a cinder-block life and an ab exercise. Twenty reps of each.
Squats, American Hammer.
Bench, LBCs.
Rowing, Box Cutters.
Dead Lift, Big Boy Sit Ups.
Curls, Flutter Kicks.
Clean and Press, Planks.
Followed by Aiken Legs: 20 squats; 20 lunges each leg; 20 step-ups each leg.
Mary. Dealer’s Choice: LBCs, BBSU, JLo’s, Freddy Mercurys.
Movement from one exercise to the next throughout was fast, leading to a bunch of huffing and puffing on my part.
Lot of light-hearted mumble-chatter along the way. This was a great bunch of men to work with.
CoT. special prayers Abacus and Eager Beaver, off to North Carolina for a week-long service project, and of Open House, down with an illness.