25 pax came looking for something in particular this morning. They knew it, the Q knew it, and Bunyan who failed to show knew it. This is their story:
0450/0500:
Frogger, Turnpike, Major Tom, Turncoat, Gray Ghost, Pop Tart, Funky Town and possibly others I missed gathered for either a 5K run or OCR standard…solid work gents
0530:
WARM-A-RAMA:
SSH x 40 IC
IST x 15 IC
Cotton Picker x 15 IC
Burpees x 15 OYO
THE THANG:
Partner 1: Pull-ups x 5 OYO
Partner 2: Sprint down and back
Flapjack
Partner 1: Hand release mericans x 10 OYO
Partner 2: Sprint down and back
Flapjack
Burpees x 15 IC
Partner 1: 1/4 turn jump squats x 15 OYO
Partner 2: Sprint down and back
Flapjack
Burpees x 15 IC
Partner 1: Mericans x 20 OYO
Partner 2: Sprint down and back
Flapjack
Burpees x 15 IC
Partner 1: Squats x 25 OYO
Partner 2: Sprint down and back
Flapjack
Burpees x 15 IC
Grab a rock (or two if you're Bam Bam)
Curls for girls x 15 IC
Shoulder press x 15 IC
Chest press/low flutter x 15 IC
Skull crushers x 15 IC
Burpees x 15 OYO
Repeato but with 10 reps
Mosey to fire pit
Box jumps x 10 OYO
Incline/Decline Mericans x 10 IC
Dips x 10 IC
Repeato
MARY:
Homer to Marge
Low flutter x 40 IC
Low dolley x 10 IC
Burpees x 15 OYO
LBCs x 25 IC
Plank
Recover Recover
COT
NMS:
- Welcome FNG Mark Nelson now known as "Jorts," it will not get easier but you will get stronger
- Hate them or love them, 120 burpees will get the blood flowing and is a great equalizer for a 45 minute beatdown…hopefully you got your $$$ worth this morning
- Gypsy crushing it in the gloom…lookin' ready for your VQ at #TheFoundry…strong work brother
- Good to see Tommy Boy back out in the gloom #kotters
- Dallas Roast is tonight at the Wynfield Forest Clubhouse at 8 PM and Quarter Ruck V on 3/10….both will be similar events…fun and free beer
- Thanks to the Lake Forest Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. Great to be back at the helm at #TheFoundry and to have the opportunity to lead such a willing and eager pax.
Until the next time…
Don Ho