Heyy Mike! What Day Is It?

AO – Hump Day at Hugh McRae

Date: 24 May 2017

Pax:  Busted Grill, My Little Pony (from Durham), Tiny Dancer, Parrot Head, Last, Mayhem, Sulfur Toes, Lucky Charms, Heisenberg, Gravity, Overbite, Dixie Chick, Bath Salts, Wreck-it-Ralph, and Morpheus

QIC: Minecraft


Sixteen Pax got stronger at the Hump Day beat down at Hugh McRae Park.  Welcome to My Little Pony from Durham.  Glad you were able to join us in the gloom today.

Circle of Pain – Side Straddle Hop x 25 IC, Cotton Pickers x 20 IC and Little Baby Arm Circles x 10 forward and x 10 backwards IC.  Mosey to pull-up bars.

The Thang:  Three exercises at pull-up bars (pull-ups, squats and dips).  Run down path, across bridge and up ramp to small parking area on other side of pond.  Three exercises (merkins, reverse lunges and mountain climbers).  Twenty reps each exercise.

Rinse and repeat 3 times.  Pax did Mary while waiting on six.

Mosey to picnic shelter near AO.

Picnic shelter – step-ups 10 each leg, incline merkins x 15 IC, Freddie mercury x 20 IC, and decline merkins x 20 OYO.   Mosey back to AO.

Mary – 2 minutes of burpees.


Moleskin – This week in honor of Papa Smurf F3 Cape Fear is collecting donations from Pax of $5 each workout you attend this week.  Donations will be contributed to the Papa Smurf ALS fund.

Tiny Dancer reminded Pax to sign up on the Q calendar.  Next two Wednesday’s are taken, but open after that.

Prayers – Prayer of thanks for the gift of being able to workout today.  Prayer of thanks for the gift of F3.  Pray for protection of men and women in military and those serving our community.  Pray for allowing us to recognize the good in everyone we meet today.


Thanks – Minecraft



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