Conditions: Real Feel of 74 degrees and less humidity than Tuesday
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The Graveyard PAX got a surprise visit from some Guest Stars this morning….you know when you’re watching the opening credits to a movie and all of the guest stars are being mentioned…..kind of like this
Also starring…Dunphy, Ranger, Ken Doll….with Double Fault, Arrears, DOT, Forrest……and Floppy Disc, Tuff Guy, AB, Shake & Bake, and Tardy. Pretty cool to have so many guys show up this morning
Here’s the Pain Station rundown:
Block Merkins x 10, Brick Taps into Merkins x 10, Thrusters x 10, Tire Flips x 20, Man Makers x 10, Thrusters x 10; run up pressbox stairs, squats x 10, run back down pressbox
Block Curls x 20, Reverse Block Curls x 20, Chest Press-Block x 20, Tricep Extensions with bricks x 20, Brick Curls x 20, Vertical Block Press x 20; run up Pressbox, Squats x 10, run back down Pressbox
Boat/Canoe brick press x 10, Static Hammer Press Calf Raises x 30, Alternating Lunges w/ bricks x 20, Flutter Kicks x 20 IC, Hammer Swings x 20, Goblet Squats-Hammer x 20; run up Pressbox, Squats x 10, run back down Pressbox
Winshield Wipers x 30, Iron Crosses x 30, Low Plank x 60 seconds, LBCs x 30, BBSUs (feet in block) x 30, American Hammers with brick x 30, Stormy Daniels x 30; run up Pressbox, Squats x 10, run back down Pressbox
Mtn Climbers x 50, SSHs x 50, Plank Jacks x 50, run up Pressbox, Squats x 10, run back down Pressbox
2-minute Row on level 10; 3-minute row on Level 10; run up Pressbox, Squats x 10, run back down Pressbox
Call it a day
Announcements: Stomp the Swamp, Smokehouse Challenge on 9/18 4-man teams, Twister/Whisper collecting back packs for kids going back to school
Prayer Requests: Brooke, Mitch-No Show, Our medical workers and education staff, Emily Skinner
Great work today, gentlemen! See you soon. Go Q at an AO near you!
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