Southwood Backblast – Slippery When Wet

Friday, August 3, 2018: Slippery When Wet

PAX: Bon Jovi (Q), Little Debbie, Sleepy, Jaggernaut, Rocks, Visa, Nick (FNG), Ricco Suave and Ron Swanson

9 men met in the hot, swampy gloom at Southwood

Lords Prayer

Warm up: 25 F3 SSH, lots of stretching

Main workout: Shake and bakes and exercises around the Southwood Lake to a soundtrack of 80s rock

  • During non-Bon Jovi songs, we did shake and bakes
  • When a Bon Jovi song played, we did 10 reps of the following:
    • Burpees
    • Straight-legged stationary inch worms
    • Lunge/imperial trooper combos
    • Alternating sumo squats
  • In case you’re wondering what was on the playlist…
    • “Kickstart My Heart” by Motley Crue
    • “Livin’ On a Prayer” by Bon Jovi
    • “Rock You Like a Hurricane” by the Scorpions
    • “You Give Love a Bad Name” by Bon Jovi
    • “Welcome to the Jungle” by Guns N’ Roses
    • “Blaze of Glory” by Bon Jovi
    • “Thunderstruck” by AC/DC
    • Many comments were made about how the time flew by!


Finished with 8 minute abs: We did an all-star abs work out that included:

  • Left crunches
  • Right crunches
  • Reverse crunches
  • Windshield wipers
  • Freddy Mercuries
  • Flutter kicks
  • Superman / bananas
  • And some other abdominal misery


COT: Bon Jovi spoke about taking the time to spend quality moments with your kids. His middle daughter just finished up a week overnight camp, and it was a mixed bag of emotions to see her grow up.

Little Debbie requested prayers for a close friend of his, Kevin Smith, who passed away recently.


Prayer then Pledge



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