The Shredder

AO: The Bound

When: 08/09/2023

QIC: Ha-ha

PAX (13): Cookie, Flash (DR - City of Saint Louis), Ha-ha, MillerTime, Nacho Libre, Scampi, Tricycle, Yellowstone, Training Wheels, Moose, Little Foot, Biebs, FNG Klinger


Call went out to find a Q for today’s workout.  No problem.

Arrived a bit early to set up and soon had 4-5 PAX helping!

Back at home base to meet the crew, disclaimer and mosey.


Mosey to the back entry, some DB drills on the parking lot lines and up to the basketball court for warm up.

  • SSH
  • Weed Pickers
  • Imperial Walkers


The Thang:

The Shredder

30 seconds of work, 15 seconds of rest. Two time through for each Cycle. Short mosey to recover after each cycle.

Cycle#1: 30 seconds for each exercise​
1. Bear crawl
2. Bodyweight step-up (left leg)
3. Merkin (Diamond, normal)
4. Bodyweight step-up (right leg)
5. Single-leg hip thrust (left)  (shoulders on bench, one leg up hip thrust)
6. Mountain climber
7. Single-leg hip thrust (right)
Cycle#2: 30 seconds for each exercise​
1. Plank
2. Squat
3. Jump squat
4. Superman pullup (Superman position on chest, pull up motion)
5. Lunge (left leg)
6. Lunge (right leg)
Cycle#3: 30 seconds for each exercise​
1. Merkin
2. Rear-foot elevated split squat (left)
3. Rear-foot elevated split squat (right)
4. Squat iso hold (squat hold 30 sec)
5. Reverse crunch


Nacho and Queso

Prayers for healing

Guide us through this day and surround us with the brotherhood

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