Showed up a few minutes early to do a standard and saw Chilly Willys car in the parking lot.  Started running and saw him coming back from doing his own 3 mile standard!  Beast mode.

Came back from standard and still only chilly willy there. Waited for a few minutes and did some stretching to give time for other PAX to show up, but now was appropriate time to start playing Just the two of us :-).

We’re here, we woke up, let’s get after it.

Run to first section

• Do Ladder workout with merkins
  • Run to one side of parking lot, do 10 merkins, cross do 1 merkin
  • Run again and 9 merkins, and 2 merkins
  • *Audible, change it up to include squats
• Finish ladder (60 pushups later)

Run to second section

• Grab a rock and go to top of parking circle by basketball courts
  • Run a lap (each one is .1 mile)
    • 20 curls 
  • Run a lap
    • 20 skull crushers
  • Run a lap
    • 20 squats
  • Run a lap
    • 20 chest presses
  • Run a lap
    • 20 lunges
• Go through circuit twice for a total of 1 mile run and 200 exercises performed

Run to track

• Keep your rock and come to track
  • While one person zamperinis with rock, the other runs around track to catch up to them and then switch out.  
  • This was harder than i thought it would be.  Each lap is around .35 miles and to try and catch up with your partner, you essentially sprint a half mile.  
  • Chilly Willy was up for it, and was a great partner, but only had time for us to go around track once which was more than enough!

COT

• No time for Mary, and really enjoyed the opportunity to hang out with Chilly Willy and get to know him better. Dude has lost 30 lbs since January and is running a marathon in November!  Strong candidate for this years transformation award!
• Prayers for Megan and my Dad who is undergoing health issues.
• Thanks for not letting me sad clown Chilly Willy and look forward to seeing you continue to progress.

In Him,

Freddy Rivera (AM-PM)