14 pax gathered on a great day for a beat down! Prophet was on Q and he had his blocks and some iron plates he recently acquired. The morning went something like this:
The pax moseyed around the loop to get things going and to hit the warm-o-rama.
25 – Side Straddle Hops
15 – Windmills
15 each directon – Sun gods
15 – Row Pickers
20 – Prayer Squats
5 Burpees OYO
The Pax then moseyed to the Work Site for some instructions on the Thang.
Partner up. While one partner runs 3 hills and a loop right around the building, the other partner is doing an exercise from the sheet. When the running partner is back, switch roles. At the next switch, move to the next exercise on the sheet. Repeat until completed. Rinse and Repeat if finish before time is called. The exercises on the sheet were as follows:
Step Ups with blocks
Squats into overhead press w/ block
Carolina Dry Docks
Some got through the entire list as time was called, but all worked hard and finished strong!! We then moseyed over to the court for Marys.
15 Cindy Crawfords each side
15 Weezy Jeffersons
20 Double Tap Ankle Tappers
20 Lo Slo Flutters
20 American Hammers – I hate these things…because they work so good!
- Q’s needed!!
- F3 JTown Food Drive and F3 Night at Dynamo Game
- Saturday workout at JTown Elem.
- Prayer for Hollywood’s grandmother who passed away yesterday.
YHC prayed us out asking for strength, courage, and wisdom to stand up against what this world has to offer and stand for that which is eternal.
It was a pleasure Men!! Great job and SYITG!
PAX: Dean, Hollywood, Drysedale, Danika, Gold Digger, Graffiti, Rubble, Chisel, Stacks, Kicker, Miss Daisy, Marshal, Amelia, Prophet
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