September 10th, 2024 By Vance McGee

Hitting the pavers
Date: 09/10/2024
AO: #f3harrisburg
PAX: @Uncle Floyd @Zin @Othello @SS Minnow @Pablo @Constitution @Lugnut @Mad Dog
Q: @Murtaugh
FNG: 0
Count: 9

warm up:  SSH, Windmill, bend and reach, Squat bender, shoulder rotations, Mercans, mosey, bear crawl

the thang:  45 seconds on 15 seconds rest:  standing chest press, goblet squats, mil press, thruster, left/right lateral raises, goblet lung, iso push up, incline push up, decline push up, American hammer, chest press x2, skull crushers, curls, tricep extensions, goblet lunge, waiter carry back to start, mosey.

cool down and people’s Mary.

name o rama, prayers for Avery Pigg, and Spectrum, and praise for Brad for his faith.

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