LMM – 8-Penny less beatdown

QIC: Bluegrass

Date: 11/12/18

# of Pax: 3

PAX: Baby Daddy, Balthazar & Snickers (No 8-Penny)

Impromptu Q for the fart-sacking 8-Penny. We wont hold it against him…he is going to take my Monday Q next week.

Warm Up – No 8-Penny

SSH – IC – x15

Cotton Pickers – IC – x15

Moroccan Night Clubs – IC – x15


The Thang – No 8-Penny

I was the Q today because 8-Penny was a fact-sacker…I threw together this workout on the fly. Thanks to the HIM on-site today for the support.

We did a 20 second on – 10 second off circuit workout today: All without 8-Penny

Circuit 1 x3 rounds:

  • Curls
  • Squats
  • Swings
  • Shoulder Press

Circuit 2 x3 rounds:

  • Tricep Extensions
  • Lunges
  • Rows
  • Around the Worlds

We moved over to the shelter for a little change of pace….Again without 8-Penny

3 rounds of 30 second count – balls to the wall

3 rounds of 10 turkish get-ups

That concluded the serious lifting of the metal.

Mary – No 8 Penny

Flutter Kicks – IC x15

50 – Partner Big Boy Pass the Kettle-bell Sit-ups

3 rounds – High Plank kettle-bell row and pass to next PAX


CoT/Molskinz – Still No 8-Penny

Convergence this Saturday at Baywatch – F3 co-founder to be in attendance. Prayer request for Bluegrass’ Earthly Father – health issues. Prayers for our first responders and our military. Thankful that we were able to enjoy HIS creation today and better ourselves as men.

Thanks for allowing me to step up and lead in the absence of 8-Penny!!

Bluegrass out!




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