October 17th, 2025 By JD

PAX: Constitution, Magic Mike, Uncle Floyd, SS Minnow, Zin, Ace, Boy Scout, Tenderfoot, Bunyan, Dr. Lecter, Exit54, Gold Rush, Red Tape, JD

Q: JD

Fourteen gathered in the brisk morning air to push themselves to toss around a little iron. I hope this was an adequate workout for everyone.  I love to finish strong and on a high note and I think that that mission was accomplished this morning.

WARM-UP:

SSH x 15

Air Squats x 15

Mt. Climbers x 15

Windmill x 14

THE THANG:

Three rounds of 5 exercises with each exercise repeated 3 times with increasing reps each time.

Round 1:  5, 10, 15 reps

• High Pulls
• Goblet Squat
• American Hammer – 4-count
• O/H Tricep Extensions
• Deadlifts

Mosey to the of the parking lot closest to the tennis courts after 3rd set of reps

Round 2: 10, 15, 20 reps

• Laying down chest press
• Reverse Lunge
• WWII
• Figure 8s
• Reverse/Regular Curls

Mosey to the of the parking lot closest to the tennis courts after 3rd set of reps

Round 3: 15, 20, 25 Reps  – no time to get to 25 reps or mosey

• Clean and Press
• Sumo Squat
• Flutter Kick – 4-count
• Lawnmowers
• Overhead Pullover

MARY:  People’s Mary

Low Flutter x 10 – Dr. Lecter

Low Flutter x 10 – Ace

ANNOUNCEMENTS:

Thank you for coming out and I hoped you felt the burn or will feel it later.  We didn’t get to that last set of reps in round 3 due to time running out. Good to see that Tenderfoot was not intimidated by this group, and I saw him working hard all the way through all of the exercises. Great job!!

Bradford Turkey Trot look for info in this week’s newsletter. Constitution has setup a Google calendar for our AO. Look for the info in Slack

COT:

Prayers for Lilly, Josh, Christian, Katarina, federal workers and their families, and Constitution’s friend.

 

“The difference between the impossible and the possible lies in a person’s determination.”

–     Tommy Lasorda

 

 

 

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