AO: Max Bandwidth
Date: 3/9/2023
PAX: B&E, Peat Moss, Spit Valve, Roscoe P, Hambone, Litter Mates, Billy Goat, Rio, Money Pit.
Q: Elton
Warm Up: SSH, Good Morning, Sir Fazio (Front/Back), Merkins, Downward Dog, Calf Stretch.
The Thang:
PAX each collected 2 bricks which were carried for the duration of the workout. Moseyed to the bottom of Mt. Trashmore:
20 Each – Curls, Tricep Extensions, Lateral Raises
Run 120 yards up hill, return to bottom
20 Each – Curls, Tricep Extensions, Lateral Raises
Run 120 yards up hill
20 Each – Squats, Merkin Rows, American Hammers
Run 120 yards up hill, return to corner
20 Each – Squats, Merkin Rows, American Hammers
Run 120 yards up hill
10 Each – Brickees, Alt. Lunges, X-Factors
Run 120 yards up hill, return to pipe
10 Each – Brickees, Alt. Lunges, X-Factors
Run to top of Mt. Trashmore
10 Each – Derkins, Front Raises, Heavy Star Jumps
Lap Around top of Mt. Trashmore
10 Each – Derkins, Front Raises, Heavy Star Jumps
Lap Around top of Mt. Trashmore
Return to Flag
Mary: Box Cutters and Penguins
Announcements: The Mule CSAUP in North Raleigh this Saturday, F3 Monthly Luncheon at Bad Daddy’s Burger Bar on 3/17, F3 NE Wake Convergence at Knightdale Station on 3/18.
Prayers: Tube Top’s Daughter, Ham during injury recovery, Billy Goat’s girlfriend