July 19th, 2018 By Bay City Roller

Warmup:
Mosey to power plant:
SSH x20 ic
Hill billies x10 ic
Windmills x10 ic
Arm circles forward
Arm circles backward

The Thang:

Mosey back to ASEC via road by Belk parking lot.
10 pull-ups.
Mosey to front of church.
KGBs x20 ic
LBCs x20 ic
Freddy Mercs x20 ic

Repeat the pull-ups, KGBs, LBCs, and Freddy Mercs.

Repeat running loop by power plant and come back via road by Belk parking lot.

Repeat sets of pull-ups, KGBs, LBCs, and Freddy Mercs.

Mary:
Alternating super man
Hold full Superman
Hold plank for 1.5 minutes.
Hipbone finished is up with some Yoga.

Moleskin:
Solid group of 12 showed up and was greeted with a beautiful morning. Relatively cool and not too humid. Workout balanced some core work along with a some running.
BCR was in 26 fantasy football leagues last year. TWENTY SIX! That’s all you need to know about Coffee.

F3 mornings are great mornings. Thanks for putting up with me.

Luthor

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