10 Men arrived for a little hair of the dog that bit them the day before (a.k.a. Murph recovery) https://www.youtube.com/watch?v=nKdGWyoZMpY
Warmup
10IC SSH
10IC Skier Swings
10IC Mountain Climbers
10IC Rotational punches
The Tabata Thang (20 seconds on 10 seconds rest) holding two 5lb weights
SSH
Skier Swings
Squat Thrust
Rotational Punch
Chop (swing like chopping wood)
Discus Throw (just the motion, 15 burpee penelty for throwing your weight)
Ground and Pound
Speed Z Press (sitting chest press)
We did 3 rounds ran a double hill run and 3 more rounds followed by a run up the short hill.
6 MoM
60 second Mason Twist with 5lb weight
10IC LBC
10IC Freddy Meurcery
10IC Low Flutter
10IC Low Dolly
60 second Mason Twist with 5lb weight
REFLECTION
Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you.
Remembered several in prayer including Khaleda (Goodwrench's niece), BJ, Braylon, & Greg
MOLESKINE
Lots of squats day after the Murph. YHC replied that we all need a little hair of the dog. I still feel the after effect of the Murph.
Add any MC in comments…the combo of little sleep, busy work day and the challenge of helping with homework and turned my brain to mush.
YHC MetroDog