Bench Workout @ TKO

AO: The Main Event

When: 01/16/2023


Number of Pax: 9

Pax Names: BROTHER BLUTO, Grace, Hey A Ron, Mancow, Mr. Burns, Sir Topham, Stateville, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: sloan

The BackBlast:

Warm Up Dynamic Stretching and moved to ball field for sprinting, karaoke, bounding hops.


  1. One Leg squat sit on Bench L

1b. Repeat R

  1. Forearm plank bench tap
  2. Bulgarian Split Squat on Bench L

3b. Repeat R

  1. High Low Plank
  2. Side Squat on Bench L

5b. Repeat R

  1. Plank Knee to Elbow
  2. Goblet or Hug Step ups L

7b Repeat R

  1. Seated Unicorn Leg lifts
  2. Side Step ups L

9b Repeat R

  1. Bird Dog Crunch
  2. Bent over kneeling row L
  • repeat R
  1. Seated Scissors
  2. Side Arm Plank L

13b. Repeat R

  1. Seated Bicep Curl
  2. Seated In and outs
  3. Decline Push up
  4. Seated Windshield Wipers
  5. Seated overhead clean and press


Charles Hayward, a cabinet maker and editor of The Woodworker magazine, offers some advice on how to succeed in woodworking (and in life):

“One thing is certain: that, even though the craft is a lifetime’s study, the application of a few simple principles will assuredly bring success in woodworking. In the first place, never start a job until you know precisely how you are going to do it. Pass its construction step by step through your mind, so that you may hit upon the snags and mentally smooth them out.

Don’t work hurriedly. Your very keenness may prompt you to rush, but to do so is fatal. Curb your desire to see the thing finished, and always concentrate intently upon the particular bit of the job you have in hand.

In all you do be accurate. No measurement, no cut, no squaring, should be “near enough.” It must be right. For often one inaccuracy becomes the seed of others, and reproduces trouble as the work proceeds.

Finally, don’t worry about an honest mistake. Ponder the reason for it and so learn from it. Progress at your own speed from simple job to something more difficult, but never force the pace. At the same time, be just as ambitious as your previous work warrants.”

Source: The Woodworke

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