I have to tell you, nothing beats a good ass whooping at FKT. Today was no exception. I thought I may be a sad clown given the qvq@paininsula. But to my glee eight soldiers decided they wanted to challenge their brains in bodies. I’m sure all will tell you they’re better for it. Just the additive Dopamine release over the next 4 to 6 hours was well worth the suffering.

The day began with me running a solo 5 AM standard with Morgan Wallen pumping through the headphones. Upon my return, Frodo and auto we’re just leaving to start their run at 5:15 although it looked like they would be running a standard and then joining us for FKT, They decided to take the easy way out and only run 7 miles.

As time grew short to the beginning of our work out, I was ecstatic to see a clown car show up. Piling out was a group of Homies that were ready to get after it. Ducky, shrooms, breakfast club, thought of just running, but instead gave me the honor of joining us at FKT. Of note DonHo did not make it to the standard. Cobra on the other hand, did his own standard most likely running from his house, and doing laps around the parking lot before we began.

The Thang:

We begin by running to the hill, just north of the movie theater. From there we would do repeats.

   1. down the hill, five Burpee’s, up the hill,10 Burpee’s, down the hill 15 Burpee‘s, up the hill 20 Burpee‘s. Then run a lap around the under construction two story bar.

1. same course, but 10, 20, 30, 40 Merkins
2. Same course, but 20, 30, 40, 50 squats
3. Same course but 10 Burpees, 20 Merkins, 30 squats times four.

Head back to the AO. Once back do 10 Burpee’s, 20 Merkins, 40 squats

Finish with 100 Freddie Mercury’s.

In total: 3.5–4 miles, 100 Burpee’s, 200 Merkins, 300 squads, eight hill repeats.

My greatest joy this morning was when I called recover recover, Swamp Fox said he almost threw up in his mouth. I felt like a proud papa with regards to my plan to bring pain.

Of course swingstate lead the way as usual. Still figuring out a way to get everything done and still have time for hip abductor work.

Frodo and Otto finished around the same time. Although it was great to see their sexy faces, I shed a little tear for their weakness and not joining us this morning.

I think Don Ho was a little upset that we were a little under 4 miles. Swingstate pointed out, he could’ve run faster.

It was great to see shrooms out this morning. I haven’t worked out with shrooms for like a year. Always a pleasure getting after it with him.

Also, it was good to see the breakfast club moving quickly. He says his back is giving him issues. That just tells me he needs to blast some core over the next month.

I also think ducky got taller. Don’t know how that’s possible.

Noticeably absent: everyone that is afraid of a little discomfort. You know who you are.  Hey you live once, you don’t want to look back and say you could’ve given more.

As always, it was an honor to see people working so hard this morning.

Finally, is anyone interested in setting up a Thursday kettlebell workout closer to Cornelius? I was thinking Birkdale clubhouse for pull ups and kettlebell pain. Just throwing it out there. Dragonslayer has gone too far down the road from my schedule.

LFG

Jobe