DATE: 2022-09-13
AO: Prisonbreak
Q: Swinger Chris McKay
PAX: Babyface, Bismarck – Todd Van Osdol, PBR
FNGs: None
COUNT: 4
WARMUP: lots of arm circles, SSH, humpies
THE THANG:
Grab a block:
15 Curls for the girls IC
15 Bent over Rows IC
15 Bench presses
Go run a block without our block
Rinse repeat 3 more times however only 10 IC on the final rep 110 total reps representing each floor in the twin towers.
Mosey to nearby medical office @pbr approved stairs.
One pax stays to complete an exercise AMRAP. Other pax will do a lap up the flight of stairs and back, upon return the previous pax will pick the next victim and prescribe their exercise to complete AMRAP and the rest run a lap up the stairs. This continues until YHC counted 8 completed flights. Bismarck felt we needed one more round and he called out his victim and the rest of completed one more lap up the stairs.
One of the Towers was struck somewhere between the 70&90th floors so our reps on the stairs was to represent that.
Mosey back for some Mary the YHC voluuntold babyface
MARY: FALCOW, 15 each freddie mercury, American hammers, LBC, Crunchy Frogs, obliques, Weezys
ANNOUNCEMENTS: trail run soon, sundowners sister run 3miler October 22
COT: the falling man, shared poem and picture of the infamous falling man then reminded pax that September is suicide prevention awareness month and the importance of reaching out to our f3 brothers
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