The 150 Club.

QIC: Trolly Stop

Date: 3/29/18

# of PAX: 6

PAX: Doughnut, Locks, FNG (Grunt), Tea Party, and Tombstone

Warm up:

Since it was Affordable Thursday, we grabbed some hand weights to make this dynamic warm-up a little more intense.

Standing on our right legs, we performed the following circuit on a  single count:

  • 10 x Arm Curls (each arm)
  • 10 x Overhead Presses (each arm)
  • 5 x Touch the Ground on left side then raise hands over head on right side (both arms)
  • 5 x Touch the Ground on right side then raise hands over head on left side (both arms)
  • 10 x Touch the Ground in front then raise hands over head (both arms)
  • 10 x Pump Fists simulating running in place (each arm)

Repeat circuit on left leg.

Unfortunately, weights were at a premium, but we grabbed what we had and moseyed to the nearest picnic shelter.

The Thang:

We partnered up, and each group grabbed a weight. Each individual was responsible for the following set of exercises. While one man performed the movements with the coupon, his partner performed 10-25 merkins.

25 x Bulgarian Split Squats (each leg)

50 x Goblet Squats

50 x Dumbbell Swings

*Those that finished early repeated the entire series as many times as possible.


Locks has been a real go-getter. Not only has he been showing up regularly and killing it, he brought a FNG with him–Welcome aboard, Grunt! We discussed the soft opening of Iron Island and prayed for those in need.

It’s always a pleasure to lead, gentlemen.

Peace, love, and get those chests to the ground,

Trolly Stop (CHOO CHOO!)



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