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  • Workout Date - 09/10/2016
  • Q In Charge - Mint Julep
  • The PAX - LOB, Thumper, Whisper (Respect!), Road Trip, Deflated (Respect!), Hulk Smash (Respect!), Mint Julep(YHC)
  • AO -

7 gathered for the gloom on this glorious Saturday morning. 2 for a pre-ruck (LOB & Thumper), 3 for a pre-run (Hulk Smash, Whisper, YHC)

Thang

Warmup
SSH x20
Arm circles
Monkey humpers x 12???
Dancing Bears x 15

Mosey to playground
5 pull-ups, 10 merkins, 15 squats, run a lap on track OYO x 5 rounds

Mosey speedway & set up Ring O Fire
Set up 6 stations
1-tire flip
2- block presses
3-BBSU
4-back row with sand bag
5-alternating arm push-ups on block
6-shoulder touches

Each PAX to a station, 7th PAX runs a lap. SWITCH!!! After each lap.
Ended up doing entire ring twice

Head to bball court, hold up the wall in squat position, 1 at a time bear crawl to the end….and repeato.

Mosey to front lot

Mary
Flutters x20
Back scratchers x 20
LBC x 20

Run 2 laps around front lot to get to 2 miles and to fill up time!

COT

Tclaps & prayers to BRR guys
F3 golf tourney 10/20/16
Spinx run-fest… spaces available??? Sign up for kids run…
Prayers…Thumper big work week, hoping it goes well!, Broney’s ankle, all unspoken prayers.

Again it was an honor to lead, thank you for the opportunity. God bless!

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