The Hills of Park West Backblast
10/03/20
14 for a 1 day early birthday Q
PAX: @Junkyard Dawg <f3charleston.slack.com/team/U70LTB476> @Free
Willy <f3charleston.slack.com/team/UG7PB0X2T> @Hercules x 3
<f3charleston.slack.com/team/UF7T3PMTR> @RocketMan
<f3charleston.slack.com/team/UC5RYBYEL> @red_ryder
<f3charleston.slack.com/team/U5WA13G1L> @Sherpa
<f3charleston.slack.com/team/U015FAZESJC> @Big DIF
<f3charleston.slack.com/team/U6EGQV38A> @F3 Kid Rock
<f3charleston.slack.com/team/U5LSBM3D0> @howitzer
<f3charleston.slack.com/team/U5VDZAMNF> @Tugga
<f3charleston.slack.com/team/U5GLSMBAP> @jongresh-lfd
<f3charleston.slack.com/team/U5LAW2LGK> @the_soprano
<f3charleston.slack.com/team/U6ZFFKVSS> @Drago
<f3charleston.slack.com/team/U5VK47PAR>Warm-up:
POA
SSH x 43 (even though my birthday is tomorrow, we did the obligatory 43
SSH’s in celebration, nice and slow for Upstate)
IW x 10
Hillbilly (the dirty cousin ) x 10
Good Morning x 5
3rd Grade Exercise x 10Mosey to the anthill, but grab a CMU on the wayNo
massive qty of running with my messed up hamstring from Thursday morning.
Bernie up the anthill, stop at each tier and do an exercise. To commemorate
my birthday (10/4), we did 10 reps on each of the 4 tiers. Alternated
between block exercise and ‘deck of death’ exercise. All exercises are
single count unless otherwise specified.Curls
Low, Slow Squat
OH press
Monkey Humper
Shoulder-to-shoulder
Incline Merkin (we used the hill for the incline)
Kettle Bell Swing
High Knee (4 count)
Tricep Press
Diamon Merkin
Bent over row
Lunge (4 count)
Clean and Press
Heels to HeavenDrop off the blocks and back to the flag.COT: Prayers for
POTUS and FLOTUS. Giving thanks for all of our blessings.