January 19th, 2024 By Bill Shep

Pax: JD, Firebrand, Gamma, Othello, Constitution, Magic Mike, Gilmore

Q: Hacksaw

Date: 01/19/2024

8 men assembled for Iron sharpening Iron, after YHC setup the classic rock workout on Pandora, the OG Gamma stated “I like that”, and the day was made.
Warm up
Average disclaimer, room to improve
SSH x 10
Squats x 10
Mt Climber x 10
HRM x 10
Arm circles

The Thang
3 rounds | 3 compound exercises | 10 reps(Rd’s 1 & 2 only, 3rd was 5)
1) curls/press/tricep ext
2) goblet squat/stepups/lunge
3) clean-press/deadlifts/hipulls
20 SSH | 15 HRM | 10 Bobby Hurley after each round

parking lot work
4 ct bearcrawl(pullthrough & shoulder tap) across | farmer carry return with 20 swings

People’s Mary
Constitution-SLOWWWWWWWWW J-LO
Gilmore-O/H pullovers
JD- Homer to Marge

Name and COT

Announcements/Moleskin
1) F3 Meca Gala/Party-Feb 10
2) FOTI-Feb 10
3) Gremlin-Feb 17

A) please keep constitution friend who unexpectedly passed away, found out on FB, thanks for sharing
B) All other Pax this week who have spoken about family/friends requests,
C) Gapper & Escalade job search
D) Kojak on his new life beginning Saturday as a married man!

Always an honor to lead!
Psalm 34:14 “Turn away from evil and do good; seek peace and pursue it”.

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