Wingys 9-year



Wingys 9-year

Today was my 9th year anniversary of f3 (EHer: @markettimer).

Simple workout. Probably done something similar before. Still hurts.

530 arrived. Wait on Chippy and Tuna
Disclaimer

25 Side Straddle Hops In Cadence (IC)
20 Imperial Walker (IC)
20 Potato Pickers

Run over to the Hotel and find rocks. Its closer than the church and doesn’t involve running down the murderhorn.
– 10 low curls
– 10 high curls
– 10 full curls
– 10 overhead press
– 10 tricep extensions
– Up the hill twice
(Repeat three times)

Run to the fountains and partner up
A: Full step-ups
B: Run around the building
Repeat Twice

A: Dips
B: Run around the building

Run to target
– 20 pull exercises on the shopping cart returns

Side of target
– Lunge Walk Forward
– Lung Walk Backwards

Behind Target arrange in teams of two
A: Hair Burners
B: Squats
C: Wall-sits with Air Press
D: Run up the hill, 10 squats
Rotate until everyone has down the burners.

Hard work by all today.

Ill repeat what I said at the end of the workout:
In my 9 years my fitness level has definitely increased.
I don’t have a six-pack.
I still carry a mean dad-bod.
However, Ive now done a handful of half-marathons, relay races, and other CSAUPS (stupid shit)
All in the process meeting a bunch of awesome people.

Thoughts and prayers to Tootie and his family.

Thanks

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