AO: f3kannon
Q: Steel Cannon
PAX: Grandmaster, trickdaddy
FNGs: None
COUNT: 3
Bright, warm and muggy morning. I asked if the RR plates were still over by the track. Yes they are. Mosey to the plate stacks for the warmup.
WARMUP: Same ol’ same ol’. SSH, IST, Hillbilies, Windmill, Arm circles, Temp prisoner squats, Merkins, Plank jacks, calf stretches.
THE THANG: Thang 1. Warmup with 10 curls, IC. Then, Menage-a-Dora with plates. Round 1: Three rounds of curls/skull crushers. Transportation: bear crawl. Round 2: Three rounds of bent-over rows/chest presses on ground with 2 plates. Transportation: lunge walk. Break it up with a mosey to the stop light. Low flutters at the light, 20IC. Back to plate pile for Round 3: Three rounds of low flutters with plate over head / merkins. Transportation: side shuffle.
Mosey up N Main St stopping at 4 light posts. 5 merkins at 1st light, 10 merkins at 2nd light, 15 merkins at 3rd light, 20 merkins at 4th light. Stop at big building on the right for some calf raises. Continue mosey to circle of honor at Veterans Park. One pax calls exercise, other 2 performs said exercise while he runs around fountain and back. 2 rounds of that. Various core and leg exercises for that. Mosey to circle at West Ave for monkey humpers. Mosey back to Mary, stopping at back of First Baptist Church for step-ups on the short wall.
MARY: Various stretching.
ANNOUNCEMENTS: Thirsty Thursday next week.
COT: Prayers for Joe Almond family. His funeral is today. Prayed for trickdaddy as he’s singing at the funeral. Prayed for safe travels back home for The Burgh.
Thanks for playing along fellas. Hope everyone has a great weekend!