June 18th, 2019 By Practice

(the name-o-rama recording was a bit garbled.. if I missed anyone in the PAX, let me know)

18 of F3’s greatest HIM shook off the fartsack tractor beam and made their way to The Ridge for a heavenly beatdown. Lots of mumblechatter out there this morning. I can only imagine that the conversations were full of gratitude for the Q’s selection of exercises. Your welcome. Ha ha ha. Oh.. and just for good measure, we completed the ABS Challenge for the day at Mary.

HAPPY BIRTHDAY to our 3rd-f region Q, Wexler!!

 

After a short mosey on the parking lot lines, and disclaimer, we began……

 

Warm Up

• SSH
• IST
• Monkey Humpers
• Windmills

 

The Thang

Line up in parking lot for Bear-way to Heaven

• Brief explanation… Start the song… GO!

 

Mosey to side of school

• People’s chair with leg lifts
• Sprint across field and back
• Carolina Dry Docks
• Sprint across field and back
• People’s chair with leg lifts and air presses
• Sprint across field and back

 

Mosey to picnic tables

2 sets – 20/30 reps

• Bobby Hurley’s
• Dips
• Step Ups

Mosey back to Mary

• 65 sec plank
• 65 sec boat
• 65 Mason twist
• 65 Low flutter
• Jane Fonda’s
• LBC
• SSH
• Crunchy frog (always a favorite-thanks solo cup)

 

DONE!!

 

Announcements

• Remember that the Rizzo family still needs your help. Here’s the link. https://www.mealtrain.com/trains/w33zd7
• Pharr Mill Brewery Run Club tomorrow at 6:30pm
• F3 night at the Intimidators games has been cancelled.
• QSource Grinder after The Railyard on Saturday at Rocky River Coffee – FlipPhone has the Q.
• Banjo Boy sends a big thank you to all those that contributed to the car seat fund.

 

Always an honor to lead. Practice. Out.

 

Harrisburg

---