IndePAINdence Day

  • Workout Date - 12/07/2022
  • Q In Charge -
  • The PAX -
  • AO -

6 Patriotic Rabbits planted the shovel flag at the Peace Center for a Fourth of July beatdown.
The Thang:

Warmup
SSH x20
IW x20
LBC’s x20

Sprint around the Peace Center to the amphitheater for
777’s
Three exercises, each one–7 count (IC), 6 count, 5 count, 4, 3, 2, 1
One leg up Merkins (alternate leg up)
Shuffle squats
Grave up crunches
Repeato

Mosey under Main St and up Liberty Bridge to the grass hill area in Falls Park for
DORA 123 (up the high steps)
3 exercises:
LBC’S x100
Dips x200
SSH x300

Mosey up steps to the grass circle for
Duck duck goose:
PAX form a circle and one by one run on the outside of the circle while the group holds/performs each exercise
3 exercises: 6 inches, forearm planks, mountain climbers

6MOM

Windshield wipers—holding at 6 inches and 45 degrees on both sides
Mason twists x 70

Run back to the Peace Center Amphitheater via the Bridge over the River Reedy and
up steps to the front of the PC for COT

Naked Moleskin

Another great Q by @Hootie
The only time I don’t mind torrential rain is when I’d otherwise be sweating my a$% off. So the rain was welcome this morning #Could’veUsedaKayak
Grateful that the Greenville PD and event crew did not tow our cars as they were getting ready for the Downtown Fourth of July festivities #PushingOurLuck

Announcements
– The BRR team has begun training. One Direction has the Q
– Check out F3nation.com for a diet challenge that begins on 7/8.
– Also on F3nation.com, news about an upcoming father son/daughter camp in CLT. A weekend retreat, very reasonably priced and looks like a great time. F3 has partnered with the camp to provide activities all weekend long.

See you in the #gloom

AYE

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