Pax of 24 showed up for a muggy Paradise City workout. M4L led the first 20 minutes in celebration of his “Coming to America” 28 years ago. Prince Owais “Fascinating! Emeril, look at this! America is great indeed. Imagine a country so free, one can throw glass on the streets! ”
EC: Emeril, Java, Deadbolt, Wadfather, Yellow Card, and Midget for Life. 1.6 Miles, Merkins, Stairs, Backwards running up the ramp
Warm Up:
SSH x20
Good Mornings x10
Cotton Pickers x12
Arm Circles x10 forward, back, front and up top (Chinook)
M4L “Coming to America” Workout:
Burpess OYO x28
Low Slow Flutter x28
LBC’s x28
Plank Nipplers x28
Jack Webs x28
Squat Side Straddle Hops x28
Hillbillies x10 (Emeril)
Imperial Walkers x10 (Emeril)
Plank Hold 5 count around COT
Wonder bra while you hold a brick. 3 PAX do bear crawl around the COT
CHiPS “Stations” Workout
Bottom of the ramp – x10 Burpees OYO, 20 Mountain Climbers, Plank Hold
Top of Ramp in parking Lot – Bearcrawl from island to island. Lunge walk back, Plank hold
Top of Tennis Courts – x20 Merkins
Basketball Court – 6 inch hold to collect the group
Flow down to Tunnel of Love for partner Balls to wall/Run and Wall Sits/Run
MARY:
Freddie Mercury x20
COT:
Brony purchased a website for Southwake. Deadbolt will post for contributions to help pay for it.
9/11 stair climb posted by Deadbolt
The #F3OdysseyCSAUP sails into @F3CARPEX Oct 7th – 0600-1000 Bond Park Community Center
Triple Down Convergence w/ FIA
F3 Southwake Shirt Order
Race Codes posted for Derek Davis Memorial 5k, HSHM, and PoPo run
Sleeveless on Fridays @ 5am
