columbus Hotel work

AO: down_range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical and some stretching

THE THANG:
20 SSH
10 Merkins
15 LBC’s
20 Squats
2 rounds

135 lb bench press – 8 reps
10 In and Outs
75 lb dumbbell – 10 squats
x 2

135 lb bench press – 5 reps
10 In and Outs
75 lb dumbbell – 10 squats
x 4

1 minute treadmill
1 minute wall squats
x 2

10 minutes elliptical level 10.

ANNOUNCEMENTS:
– Stomp the Swamp this Saturday
– 8-29-23 is the 10 year anniversary of Thunder
– 8-31-23 is the 9th Anniversary of Woodshed
– 9-30-23 is The Waggle F3 Cola Golf Tournament. sign up now.
– 10-14-23 is the 11th Anniversary of F3 Columbia!

COT: