AO: The Silo
When: 11/24/2025
Number of Pax: 30
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
Just another Monday at The Silo…..Not. Breaking out the coupons and resistance bands. Was hopefully with the low temps the bands would hold up
Warm-O-Rama
SSHs
Abe Vigodas
Arm Circles
Michael Phelps
Imperial Walkers
Willie Mayes Hayes
The Thang
Being intentional today with form. Demonstrated movements as needed and led all PAX though all movements and reps. Most reps were in the range of 15 so as to cover all planned movements
Back/Biceps
Coupon
Bent Over Rows, One Arm Rows, PullOvers
Curls, Single Arm Curls, Close Grip
Resistance Bands
Bent Over Rows, Single Arm, Seated Rows
Curls, Single Arm Curls, Hammer Curls
Mosey
Shoulders/Triceps
Coupon
OHP, Front Raises, Upright Row, Push Press
Dips, Skull Crushers
Resistance Bands
OHP, Single Arm Press, Front Raises, Upright Rows
Standing Extensions
Mosey
Chest
Coupon
Chest Press, Close Grip, TMerkins, HRM
Resistance Bands
Chest Press, Lower Chest, Chest Flys
Mary – Flutters Kicks (IYKYK) and Gas Pumpers
Circle of Trust
Spoke about the Why?…. Are you doing it for yourself or for others. Heart change…..Thanksgiving
QSource-Get Right, Live Right, Lead Right, Leave Right
Naked Man Moleskin
So appreciate all the men that showed up and that were intentional this morning….Appreciate Scratch and Dent for having our 6 and for coffeeteria and also for the AAR from the PAX. I’ll try and do more of these type workouts in the future