- QIC: wingman
- Pax: Bagpipe, Circuit City, Cooter2, hawkeye, Julip (F3 Omaha), Starch
I do not like it Sam I am
Date: 2024-06-11 AO: bagpipe Q: Palmolive PAX: Hawkeye, Starch, Circuit City, Cooter2, Julip (F3 Omaha) FNGs: None COUNT: 6 Did we use weights from a gym? No! F3 knows that doesn’t make a HIM. Be creative use some boulders, And by the end you’ll have toasted shoulders. Push yourself and support fellow PAX, Who would pick burpees over jumping jacks. Tear it down to build it up, And leave every workout with a full cup.
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
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