14 today for a taper friendly workout
COP
20 IC SSH
10 IC Tony Hawks
10 IC ISW
The Thang
Mosey over to the pull-up bar to say hey to Smurfette. Break into 4 groups
Complete 10 Pull-ups, 20 'Mericans, 30 Squats, other group rest and provide assistance as needed to pax performing pull-ups. Rotate through and complete 4 rounds
Run 1 lap around the field
Mosey back over to the Australian pull-ups bar.
10 OYO Palms out
10 OYO Palms in
Repeato
Run 1 lap around the field
Mosey to the rock pile
10 IC Curls
10 IC Shoulder presses
10 IC Skull crushers
10 IC 'Mericans
10 IC Squatting curls
10 IC Squat Thrusters
10 IC Seated with rock in lap triceps raises
10 IC Trailer Park 'Mericans
Run back to the launch pad for Mary
6MOM
Partner up for partner leg throws. 30 seconds and swap, then complete 10 IC of each of the following:
Dr. W
Peter Parker
Homer to Marge to Mr. Burns
LBC
FM
Low Flutter
Finished with 30 sec. American Hammer
Reflection
Mark 9:7 "Then a cloud appeared and enveloped them, and a voice came from the cloud: "This is my Son, whom I love. Listen to him!"
Who are you listening too? You can only serve one master. You are not your own master, so listen to the Lord.
Moleskin
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Who knew that 6MOM would be the crowd pleaser today.Seriously though, we neglect Mary
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Thanks to Cheetah for starting us up at Mustang over 2 years ago
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Thanks to Moses for starting Denver SVU AO up over 3 years ago, and the original PAX for sticking through it
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Thanks to GCC for promoting F3 on their website, so this #SadClown could meet all of you fine men
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Thanks to the PAX for letting me lead you today
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There was mass confusion breaking into 4 groups for Smurfette.0530 must be too early for Ziplock to count
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YHC posted at 05:30:35 to get things rolling, sorry about that…it happens.