A North Hills record 39 Pax set off into the gloom on a humid Monday to start with week (and MLB All Star break) off in style.

THE THANG:

WARM-UP:

Currituck run
SSX x 20
Windmills x 20
Plank alternating shoulder touches x 20
Merkins x 20

 

AROUND THE HORN:

Pax divides up into four groups, one group at each base on the baseball diamond.  Starting at home plate, sprint around the bases (one at a time, single file), while the other three groups rest work. Then team a first base sprints, followed by second and third base teams.  Once all four teams have sprinted around the bases, rotate to the next base, wash, rinse, and repeat, all the way around.

HOME PLATE: Prisoner’s Squats x AMRAP
1ST BASE: Merkins x AMRAP
2ND BASE: 360 Lunges (Left foot: reverse, side, forward lunges, Right foot: forward, side, reverse, lunges) x AMRAP
3RD BASE: CDD x AMRAP

 

HAND IT OVER TO PEAK WEEK FOR A LITTLE TENNIS:

Stay in four groups, one per half court:

1ST SET:
Wheelbarrow walk around the court (flapjack)
Balls to the wall x 20
People’s Chair x 20
Merkins x 20

2ND SET
Bear crawl half way around court, crab walk remainder
Balls to the wall x 20
People’s Chair x 20
Merkins x 20

3RD SET
Wheelbarrow around court (flapjack)
Merkins (?) x 15

 

PASS IT TO WHITE SHOE FOR MARY:

Russian Hammers x 40
High Slow Flutter Kicks x 40
LBC’s x 40
Windshield Wipers x 20

 

COT

  • Nice plank presentation by Maize, and prayers are with White Shoe for surgery tomorrow and the recovery period.  Thank you to WS for giving us something to ponder for the next 2-3 months…”what’s it called when chicks do balls to the wall?”  Think about that one…
  • Prayers also with Cotten.
  • T-claps to Peak Week for his first Q – I think we’re all feeling it in the shoulders about now.
  • Two new FNG’s – Nemo and Utah 1.0 Busey (i.e., Utah’s dad) – welcome to F3 gentlemen!
  • Plenty of workout opportunities these days with more coming.  Get out and attend, and bring your friends.

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