“Knee Pads….”

When: 5-16-2018

Where: Winthrop

Q: Jugs

Pax: Mr. Mom, Alphabet Soup, Sneaky Pete, Spartan, Cappuccino, Private Ryan, FNG Aden, Sleepy, Shooter, Ray Finkle, Peter Pan, Evel, Hawaii Five 0, El Jefe, Zoolander, Speedo & Bubble Jet

Lord’s Prayer


25 SSH

10 Merkins

10 MT Climber

10 PJ’s

The Thang:

3 Mile journey to Lafayette Park…multiple stops

100 curb side Merkins along way and PJ’s

.5 mile Shake and Bake uphill warmup

1st Stop:

AMRAP Pulls ups and Mt. Climbers while waiting

Back on Trail

2nd Stop:

Small Hill Work…Large Pain..

Decline Plank

10 Derkins

10 Plank Jacks

10 Mt Climbers

Joe Hendrix Up Hill

10 Derkins

10 Plank Jacks

10 Mt Climbers

Sniper Crawl Down

10 Derkins

10 Plank Jacks

10 Mt Climbers




RINSE…. No Knee Pads needed ( you had to be there…)


Big Hill Work

North face Side Plank Walk up

Flip around….Side Plank Walk down

REPEAT other side start….

Partner up….

Wheelbarrow up….Mosey down

Switch and Repeat..


Run Home….

COT: Rain Rain Rain….Pax lucked out as it came and went throughout the workout. Then poured at COT. Congrats and big bumps to Speedo completing yet another 1/2 Iron Man. Well done. Prayers for Focker as he rests a knee injury (Maybe he needed the pads!) Pax is well, rain kept COT very short….Again Happy Mother’s Day to all Mothers, Stepmothers, Birth Mothers and all… Have a great week. Last Q in my 30’s..No promises things will slow down….Next Wednesday plan on reps of 40 or a no show…not sure yet!

Prayer (Peter Pan)


Make someone else feel special today…




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