July 10th, 2016 By Deuce

Two #respects, two #hates, and one regular guy, kept pace with themselves in a mostly OYO beatdown.  Power outage and a car wreck (not our brother, but another citizen) brought our two #hates out late, but they made up for it with their efforts during the rest of the beatdown.

Warmup

Mosey to the baseball outfield.

• SSH x25
• Windmill x15
• IST x15
• Merkin x10
• Smurf Jack x10

The Thang

Mosey to the soccer field and face the bleachers.

• 10 Merkins.
• Run to bleachers.
• 10 Step Ups each leg.
• 20 LBCs.
• Run to midfield.
• Repeato x5.

Mosey to the hill.

• 10 Air Squats.
• Backwards Run up the hill.
• 10 Jump Squats.
• Forward Run down the hill.
• Repeato x5
• Bear Crawl up the hill.
• Crawl Bear down the hill.
• Repeato x5
• Run up the hill.
• Backwards Run down the hill.

Mosey to the playground.

• 10 Pull Ups.
• 20 Merkins.
• 30 Air Squats.
• Run a lap on the trail around the playground area.
• Repeato x4.
• 10 J-Los.
• 20 WWII Sit Ups.
• 30 LBCs.
• Run a lap on the trail around the playground area.
• Repeato x4.

Moleskin

1. This workout worked great to keep the pax together, yet let everyone push themselves.  Good work by all.
2. Congratulations to Tin Man on receiving his F3 name on his second post.  Looking forward to many more workouts with you.
3. Next Saturday’s Smokehouse workout is cancelled.  Go to Stallings Road Park in Harrisburg for a regional F3 Dads beatdown with your 2.0s and enjoy a pancake breakfast afterwards.  Or post at the Vet in Mint Hill for a regular beatdown.

Peace,

Deuce

Boondocks, The Smokehouse

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