Who's Ballin?

  • Workout Date - 07/26/2016
  • Q In Charge - Rusty
  • The PAX - Homeward Bound, Rocky Top, Squeal, Clapper, White Walker, Aflac, Geppeto
  • AO -

Numbers were up today at the tank yard. Rocky top got lost on his way to the basketball game, squeal forgot to text that he wasn’t coming, Aflac was already doing a warm up run in the parking lot when the Q showed up and reminded him it was F3 day.  5:25 and we already had a crowd.

Start with a warmup – SSH’s and IW’s.

Mosey to the play set.

Lets do 9’s

8 Pull-ups + 1 double count down up with each leg = 9

7 Pull-ups + 2 double count down ups with each leg =9


Mosey to Hermie’s Holler (FYI saw Hermie Moseying past my house at 5:30 P.M. today- Busted!)

Let’s do 20’s

20 Merkins, 20 Big Boys, 20 squats

Run to stop sign and back

Rinse and Repeat

Rinse and Repeat again

Mosey to BB court


What do you know- we do have a BB game just for RT

Everybody shoots 2 Freethrows- 1 burpee for a miss- 2 for a make

Rinse and Repeat

did at least 16 Burpees per round – but not too many more- Clapper Clutch with making last 2

Circle up for Mary

Crunches Routine, Dead Cockroach, Supefly Burpees, More crunches, Freddie Mercuries


Prayer Requests and Praise

A good time was had by all



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