Sammy’s Suicide Shoulders

  • Workout Date - 08/19/2016
  • Q In Charge - Sammy
  • The PAX - Dr. Phil, Soccer Mom, Affordable Care Act, Harbaugh, Whisper, Mint Julip, Khacki Capri, Pine Tar, King Pin, Homeward Bound, Deflated, Sammy(YHC)
  • AO -

The Warm Up:
Side Straddle Hop, 10 Burpees OYO, Take off for a lap, Warm up Shoulders with front shoulder and side shoulder raises.

Mosey: to da playground
Partner Up for Doras, 300 Curls, 150 Squat Presses, 100 Shoulder Presses while partners alternated running suicides (minus the Burpees that were in the Weinke but forgotten).
The suicides took us for a 1.5 mile run per the official Pitchfork run tracker @Whisper, making a liar out of YHC, sorry @Deflated.
@ACA immediately tried to turn some simple running into something dirty. Film at 11.
Finish the way we finished warm ups-10 front and side shoulder raises….in cadence….

Mosey: YHC did not leave enough time for much of Mary, but we did get in some leg throws with partners to close it down.

Announcements:
Michelin 5k tomorrow, Invite from Deflated to join Bible Study @ Java Wednesdays at 7pm.

Prayer Requests:
John Denver Baby, Rusty Nail Arm, Whisper’s Dad, Khaki Capri leaving for The Citadel (promises to take good care of Pastrami)

Thanks for the encouragement! I am grateful for the role F3 has played in my life. A year ago it was hard to finish a workout, would have not ever imagined YHC being a Q!
1 Corinthians 10:31

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