September 1st, 2022 By Bill Shep

Pax: Gapper, Exit 54, Othello, Escalade, SS Minnow, JD, Birdcage
Q: Hacksaw

8 rough and tough HIM’s came out to celebrate another day of using the coupons and pushing themselves. With the temperature at a tepid level, off we went at 0530.

Warm Up
SSH x 10
IST x 10
Squats x 10
Merkins x 10
Mountain Climbers x 10

The Thang
Mosey to concession stand
4 rounds
10 x step-ups(l/r)
10 x HRM
10 x Jump Squats
10 x Mike Tysons
5 second sprint-to and from

mosey to bottom field
grab the coupons
2 rounds
10 x Swings
10 x front lateral raises
10 x clean/press/tricep ext/coupon on shoulders squat/goblet squat

mosey to ticket booth
for time
10 x Tempo Merkins
10 x shoulder taps
10 x plank jacks

mosey to the cars

Mary
15 x pretzel crunches(l/r)
15 x RBC
15 x Box Cutter

Name and Count a rama

Moleskin
1. Excellent work today, lot of pushing ourselves and making gains.
2. Great to see Exit 54 and Birdcage take a BRR break and break out a tremendous workout, they have not lost a step at all.
3. Minnow, JD, Escalade, Othello and YHC busting out Respect Respect
4. Gapper as always killing it and nailing it!
5. YHC got a mile preruck in, any others who did a pre run, #tclaps
6. FIA Cabo discussed by Solocup, maybe by Wexler yesterday, on 9/24
7. BRR Sept 10, guys represent well! A long hot humid summer at the pitchfork, HRHS, Town Center, and any other places touched
8. Battery has his event from Raleigh, contact for more details, think is 5 AO’s, 12 miles, similar to gremlin-9/17 I think
9. BBBS Vulcan Quarry, solocup provided all the links Tuesday, and on Slack
10. Iron Pax is here, lets all support the work and knock it out!
Always proud to lead and be in F3!

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