AO: the_hollow
Q: LEGO , LEGO
PAX: Fuzzy Navel, Bare Market, Ponch, LEGO, Slumlord, Trapper, Kenwood
FNGs: None
COUNT: 7
CONDITIONS: humid
STRIDELITE: 2 pax
DISCLAIMER
OPENING PRAYER
WARMUP: SSH x15, Thru The Tunnel x15, Michael Phelps x15
THE THANG: grab a Block. Round 1 is 20 merkins minimum, 80 chest Presses. 100 reps total, can increase merkins and decrease Chest press as desired. Sprint length of School Building and back. Farmer’s Carry roughly 20 yards. Rinse and repeat three times
Q: LEGO , LEGO
PAX: Fuzzy Navel, Bare Market, Ponch, LEGO, Slumlord, Trapper, Kenwood
FNGs: None
COUNT: 7
CONDITIONS: humid
STRIDELITE: 2 pax
DISCLAIMER
OPENING PRAYER
WARMUP: SSH x15, Thru The Tunnel x15, Michael Phelps x15
THE THANG: grab a Block. Round 1 is 20 merkins minimum, 80 chest Presses. 100 reps total, can increase merkins and decrease Chest press as desired. Sprint length of School Building and back. Farmer’s Carry roughly 20 yards. Rinse and repeat three times
Turn around and come back to block pile with same routine. Trade merkins for 10 minimum Tricep Extension and trade Chest press for 40 maximum Jumbo Flutterkicks
MARY:
ANNOUNCEMENTS:Hollow is forming a D2D team. You want to be on it.
Saturday BC is at Beachwood
Iron Pax is coming soon. Stay tuned
Prime wants to grill something post BC breakfast for everyone. Plans in the works
COT:
DEVO: Lighthouse For Life is group dedicated to ending Sex Trafficking in our area. The men of F3 have stepped up to help make that happen. October 6-12 race. $30 registration $.98 of every dollar goes straight to L4L