Hump Day Hero’s
Date: 2024-09-18 AO: the-maul Q: teddyf3 PAX: midriff, Odd Job, Rudy, patent_pending, Wingman FNGs: 1 Wingman COUNT: 6
WARMUP: Short mosey to the entrance of the soon to be Napa Restaurant. X15 SSH, X10IW, X10Merkins, X10 PP’s. THE THANG: partner up in front of of NAPA – 1 partner does said exercise and the other runs around parking lot. Round 1 – Step Ups Round 2 – Incline Merkins Round 3 – Squats Round 4 – Decline Merkins
Mosey to fountain behind The Office. Same drill. Round 1 – V ups Round 2 – LBC’s Round 3 – Hold Plank
Mosey to St. Mathew’s Church for some rock work. 3 rounds of X15 Curls, 15 Shoulder press, 15 Tricep Extension – Run to end of parking lot in between sets.
Mosey back up Ballantyne Commons to some Mary on the corner. X20 Dolly, X20 Elbow to knee, X20 Flutter.
Final stretch running down Elm and using each tall street light for X5 merkins each. MARY: Good Amount ANNOUNCEMENTS: F3 Night Out – Saturday, October 5th @ 5 PM – OMB Ballantyne. Get your annual physical and dermatologist visits done! COT: I brought us out. Thanks all for letting me lead. Enjoyed the company this AM.
WARMUP: Short mosey to the entrance of the soon to be Napa Restaurant. X15 SSH, X10IW, X10Merkins, X10 PP’s. THE THANG: partner up in front of of NAPA – 1 partner does said exercise and the other runs around parking lot. Round 1 – Step Ups Round 2 – Incline Merkins Round 3 – Squats Round 4 – Decline Merkins
Mosey to fountain behind The Office. Same drill. Round 1 – V ups Round 2 – LBC’s Round 3 – Hold Plank
Mosey to St. Mathew’s Church for some rock work. 3 rounds of X15 Curls, 15 Shoulder press, 15 Tricep Extension – Run to end of parking lot in between sets.
Mosey back up Ballantyne Commons to some Mary on the corner. X20 Dolly, X20 Elbow to knee, X20 Flutter.
Final stretch running down Elm and using each tall street light for X5 merkins each. MARY: Good Amount ANNOUNCEMENTS: F3 Night Out – Saturday, October 5th @ 5 PM – OMB Ballantyne. Get your annual physical and dermatologist visits done! COT: I brought us out. Thanks all for letting me lead. Enjoyed the company this AM.
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