Ballast Beatdown

when 5/28/2019

where Downtown Wilmington in front of the Ballast Hotel

QIC EPO

Pax Gravity and Toby

3 highly motivated pax met downtown for the daily red pill. Gravity was able to join us. Last week he had a stent placed for a 95% blockage on the right side of his chest. Thank God he sought medical care and has done well. great to have him back.

The Thang

Warm up

25 side straddle hop, 25 mountain climbers, 25 flutter kicks, 15 Merkins, and arm circles.

Mosey over to the parking deck. Run to the top of the stairs.  Do 10 Burpee‘s Oyo.

Lunge walk across the parking deck run down the stairs. Mosey down the walkway. 25 flutter kicks with your feet hanging off the wall. 20 dips. Mosey back to the stairwell. At every landing do five squats until you reach the top of the parking deck. Reassembled at the top. Mosey across the parking deck. Run down the stairs. Run back up the stairs stopping at every landing to do five markets mosey down the walkway. 25 flutter kicks with your feet hanging off the wall. 20 dips. Mosey back to the stairwell. At every landing do five squats until you reach the top of the parking deck. Reassemble at the top. Mosey across the parking deck. Run down the stairs. Run back up the stairs stopping at every landing to do five merkins.

Now mosey down the stairs again. Run to the Cape Fear River. Go out on the pier. 25 American hammers. Mosey by the convention center.  Mosey up to the top of the hill. Do 25 side straddle hops.  Mosey back to the flag. 25 flutter kicks.

COT

Continued prayers for gravity and his recovery.

Continue to post. Signed up to Q a work out.

It was great meeting Toby. Found out he’s a runner. Invited him to join the altar team. Explained we have sweet  t-shirts and we drink coffee at the Circle K.

There is a clown car going to Jacksonville on Saturday. We are leaving the work out. Sign up and help launch a new AO.

 

EPO out

SMACK TALK!

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