Gravitational Pull: Marital Bliss

AO: og_AO, Hugh MacRae Park
Date: 05/06/2019
# of Pax: 20
Pax: Gravity, JoCo, Big Sky, Do Right, Magnito, Pony Express, Mayhem, Kramer, Dixie Chick, Morpheus, Special K, Hello Kitty, Floppy Disk, Gum Tree,, Seahorse, Beauty,, Jiffy Pop, The Adjuster, SOL, Deputy Dog and Flight Nurse for Mary & Nam-o-Rama.

Warm-o-Rama:
SSH x 20 IC
Tappy Taps x 15 IC
In honor of the 9 Fort Fisher Ruckers and Flight Nurse, 10 Burpees OYO
Spilt up into two groups. Group 1, grab a kettle bell
Group 1 selects a partner and everybody mosey to Goose Poop Island for a Gorilla Exhibit Workout.
Dora 123
100 Squat Thrusters
200 Curls
300 Tricep Extensions
Other partner runs to the knee wall and completes 5 burpee box jumps.
Mary on the 6

Mosey to the pull up bars
With your partner, complete 100 pull ups (cumulatively while one partner does KB swings.
Mary on the 6.

Mosey to the AO.
Welcome Flight Nurse
Mary – Hello Dolly’s x 10 IC
Gravity and Flight Nurse are both celebrating 19 years of marriage – 19 burpees OYO.

COT: YHC’s father-in-law who’s been in the hospital since Friday … hoping for a diagnosis today.

Skins: Great workout all. I threw this workout together last night while simultaneously forgetting to load the KBs into the car … so I grabbed about 10 KBs hoping we’d get about 20.

Announcements:
Tomorrow, Tuesday 5/7 – soft launch of Ballast Beat Down – a new downtown bootcamp) AO for those of you that don’t post at run day.
Saturday, 5/11 – soft launch of F3 Topsail at Kiwanis Park in Hampstead.
Saturday, 6/1 – F3 Cape Fear’s got the Q at the launch of F3 Lejeune (I have to google how to spell it everytime).

Tonight – F3 Cape Fear Council meeting 7:00 pm at Brewer’s Kettle

As always, an honor to lead, and grateful for 19 years of marriage.
Gravity out.

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s