• When: 07/02/18
  • Workout Style: Stretchy Bands
  • QIC: Ma Bell
  • PAX: Blue Cross, Villa, Immigrant, Wilson, WiFi, Gobbler, Ma Bell
  • AO: Back Blasts

Immigrant asked a few weeks ago for YHC to Q the bands while on vacation and of course I said yes. Once home I began to think well what in the world can we do with bands. This is a workout that I have posted at on 1 occasion but didn’t have the memory of a whole routine. Well seeing that today is day two of Freedom Week the pax would get to have a celebratory beatdown.


SSH x 20 IC

Don Quixote (windmill in some locations) x 10 IC

Sun gods x 10 each way IC

Cotton Pickers x 10 IC


Mosey around two blocks stopping at each intersection for 10 Merkins IC and 10 merkins IC once back at Big Rock Landing from r a total of 50 Merkins to represent the 50 states in the United States.

Next we would grab bands and circle up to spell out America.

A- Air squats x 13 IC

M- Monkey humpers x 13 IC

E-Extension (Tricep with band) x 13 IC

R- Row with band x 13 IC

I-Imperial Walkers x 13 IC

C- Curls x 13 IC

A- Alternating shoulder taps x 13 IC

Notice all these exercises were done in a 13 repetition set to represent the 13 original colonies.

Next YHC told the pax we would take a short mosey which was met with a groan (apparently not a lot of moseying at band workouts). We made a lap around the Big Rock statue and returned to the start point. Once in place YHC reminded the pax that Independence Day was July 4, 1776 so we proceeded to complete exercises sea with the repetition count of 7,4,1,7,7,6.

7 Upright row IC

4 Spiderman Merkins IC

1 Burpee OYO

7 Alternating shoulder press IC

7 Chest Press IC

6 Derkins IC

Rince and Repeat

The pax then moved over to the first light pole. Pax were instructed to lunge to the next pole the we would perform 10 hallelujahs IC. We continued this for two more light poles (poles matched per blue cross request) and returned performing the same for a total of 50 hallelujahs (same reasoning as above).

we then continued out repetition tribute to Independence Day with:

7 Front Raise IC

4 Plank Jacks IC

1 Burpee OYO

7 Lateral raises IC

7 Seated row IC

6 Rotating chest press IC

Rinse and repeat

Pax then attempted to meet up with the table setter pax for some dips but alas they decided to run off. Nevertheless we decided to get in the reps of dips moving toe each side of the statue fountain for a total of 50 dips (see above).

Pax the returned to the start point for a quick round of Mary

LBC x 20 IC

Freddy Mercury x 20 IC

Flutter kicks x 20 IC


Prayer Requests:


Villa’s friend Paul hill and his family



Thank everyone for coming out and pushing yourselves. Good work men. Until next time…

Ma Bell Out!


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