- Workout Date - 07/17/2014
- Q In Charge - Hootie
- The PAX - Electric City, Blowfish, SpongeBob, Denied, Grilled Cheese on a Donut, Bam Bam, Pebbles, FNG-Blue Screen, Maverick, Handy Manny, Brown Shorts, Dollywood,
- AO -
![liberty-bridge-at-night[1] - Copy](http://f3nation.com/wp-content/uploads/2014/07/liberty-bridge-at-night1-Copy.jpg)
![liberty-bridge-at-night[1]](http://f3nation.com/wp-content/uploads/2014/07/liberty-bridge-at-night1.jpg){kind=small}
16 PAX (1FNG) showed up for a Hootie Liberty 500 BEATDOWN!
Warmup:
15 Burpees OYO
Mountain climbers x15in cadence
Side core Merkins x 5 each leg #crowdpleaser
Count off
Indian run to Liberty bridge
Liberty 500 partner up for the following exercises (100 OYO):
Plank Shoulder touches (double count)
Russian twist (double count)
Dips (single count)
High knee jumps #anothercrowdpleaser
Down and hold 100 Mississippi
Joe Hendrix up steps #finalcrowdpleaser
Indian run back to Main Thang
6MOM
Cross crunch x10 in cadence each leg
Throwing bows x 10 in cadence
Side bends x 10 in cadence each side
Moleskin
Good work men! Liberty 500 never gets any easier! Nice work to Bam Bam and Pebbles getting the job done! A big Welcome to FNG– Blue Screen “Tim Arthur” for showing up to work.
Announcements
-Greer Launch 8/9
-Michelin 5K- 8/16 Donaldson Ctr–7:30am
-Kettlebell Clinic 7/23 Peace Center (0515-0630)
-Hootie over and out!