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| PASTUCH OR CRUISE U CHOOSE? I TAKE PASTUCH! |
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| THE 8:30 LADIES GETTING AFTER THEIR FRONT SQUATS! |
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| 6AM! |
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| 6AM! |
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| 9:30! |
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| ANDREW! |
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| BOBBBBBYYYY! |
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| MARCO AND COREY ARE STUDS! |
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| 7PM! |
* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!
** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE. GET IT WHILE ITS HOT!
*** FRIDAY NIGHT AFTER THE 6PM CLASS, COME HANG OUT FOR SOME BEERS AND BYOM (BRING YOUR OWN MEAT) WE HAVE PLENTY OF BEER IN THE FRIDGE SO JUST BRING SOME MEAT FOR YOURSELF AND COME HANG OUT! (WE WILL TRY TO DO THIS ONCE A MONTH!)
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| YUMMMMMMM! |
WARM-UP
200M RUN
10 STRICT RING ROWS
10 STRICT PULLUPS
10 PUSHUPS
MOBILITY
WOD
"SEVERIN"
50 STRICT PULLUPS
100 PUSHUPS
5K RUN
* FOR THOSE OF YOU HAVE JUST CRINGED AT THE 5K RUN WE WILL HAVE YOU SCALE TO 1 MILE INCREMENTS TO SEE HOW HOW YOU ARE HOLDING UP IF YOU HAVE CONCERNS.
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| U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. |
* 5K RUN DIRECTIONS
1ST - MAKE RIGHT OUT OF GYM
2ND - MAKE RIGHT ON MARINA PATH
3RD - MAKE RIGHT ON LONG BEACH RD
4TH - MAKE RIGHT ONTO AUSTIN BLVD (PAST THE ACE AROUND THE CAR WASH)
5TH - PASS THE GYM AND RUN A NORMAL 400M AND THAT IS EXACTLY 3.1
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| RESULTS FROM 9/18/14 |
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