October 7th, 2022 By Bill Shep

PAX: Gamma, Exit 54, Practice, SS Minnow, Papa John

Q: Hacksaw

Date: 10/7/2022

5 supermen ventured out to enjoy a Friday morn beatdown with a back to back YHC appearance, with bells in hand, the fun began!

Warm-up

Arm Circles

SSH x 12

Hillbillies x 12

Windmills x 12

The Thang

4 rounds, 4 exercises, 10 reps per exercise, mosey after each round

round 1

stepups

thrusters

goblet squats

sumo squats

mosey-10 jump squats

round 2

flutters

lbc

low dolly

rbc

mosey-10 superman pulses

round 3

hammers

chest press

pullovers

sit down curls

farmers carry-10 swings

round 4

mountain climbers

CDD

alternating shoulder taps/bell pullthrough

alternating merkins with bell

mosey-10 calf raises

repeato all

Mary

box cutter x 12

pretzel crunch x 12

squirm x 12

name o rama and COT

• strong work by all, thankful for Gamma after hearing round 1, with the classic quote, “squats”? good laugh with that, as YHC confused the PAX at Ridge Thursday also.
• all did fantastic work, making it look easy, YHC needed the mosey work to keep up the cardio, area of work I am paying more attention.
• Papa John brushed the hair, styled out today, grinding hard.
• Hootie has the volunteer ask out of for race at Frank Liske tomorrow, reach out to him if you have his details.
• Minnow and Practice setting up for great weekends, with grandkids, good laughs about drinking.
• Exit has soccer tomorrow, hoping for win.
• led us out, humbled to lead and so thankful for all of you, who make my crazy life manageable and in line.!

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