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5 showed at Martha’s for a Monday morning beat down.

The Thang:

Warm Up: 25 SSH, 20 Imperial Walkers, 10 3 count Merkins.

Mosey to the bottom of “The Hill of Village Ridge”

Plank, Raise right arm and leg hold for 20, Raise left arm and leg hold for 20, plank 6 inches held for 30.

10 3 count Diamond Merkins

Mosey up a little then 5 Burpee’s

Mosey up a little then 10 Burpee’s

Mosey Up a little then 10 Wide Arms,

Mosey to the top then 15 3 count Sumo Squats

Mosey to the bottom of the little hill.

15 3 count Carolina Dry Dock

Mosey to the corner of Riverwood and Union. 10 Merkins

Mosey to Robinwood School to the wall. 15 3 count dips

Mosey to the light behind the school for a little Mary. 25 3 count flutter, hold em 6 inches, 15 3 count flutter, 25 3 count LBC’s, 20 3 count Flutter.

Mosey back to the wall, 15 Derkins, 15 Dips.

Mosey back to Riverwood road and around to Park Sterling parking lot. Jack Webb to 7 and back down.

Mosey back to the beginning.

The Moleskin:

Great job to everyone that showed and decided not to Fartsack. Temperature was perfect and it was a great group of men. Keep on seeking more to join us and let’s double the size of F3 Gastonia. 17th convergence at the Schiele Musuem bring a toy.

Thanks for the opportunity to lead. It is always and honor.

Gastone