10-4 Post with some 4x100s

11 PAX gathered in the gloom for some 4x100s, F3 style and other exercise. No FNGs so limited disclaimers.


Run one loop then to soccer field (first leg of the 4×100):  then 100 reps of exercises- 25 SSH, 25 IW, 25 MC, 25 WM

The Thang:

Second leg was a run to the BB courts: then 100 more reps- 25 urkins, 25 squats, 25 dips, 25 durkins

Third leg was a run to the rockpile: then 100 more reps- 25 rock curls, 25 OH press, 25 BORs, 25 merkins

Las leg was a winding run around school to bus loop: then 100 more reps- 25 LBCs, 25 FMs, 25 DCs, 25 burpees

Mosey across the street to Walgreens:

Chain Link (follow the leader):  start in group plank & release one PAX at a time following lead of Q

PTL with star jump at each tip, 20 Carolina Dry Docks, 20 Merkins, 20 Durkins, 20 prisoner squats, Rail work,

20 L-R stepups, 20 dips, People’s Chair until all PAX complete

Mary:  WWII situps, AH & plank

Annnouncements:  Triple Down on 10/14 Sat Crick,  YHC took us out in prayer to Our Father.

QIC: Dabo
Workout Date: 10/04/17
The PAX: Johnny 5, Ford, Far Side, Slip Knot, Art Vandalay, Rouge, Trump, Mr Slate, Oflex, Spurrier & Dabo

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