20 side straddle hop IC
15 windmill IC (Grip with Special Q)
20 single leg plank walkout
The Thang:
2.6 mile run with 5 pain stations.
1)
a) low box plank stepper – plank position walking hands onto a curb and back
b) bear crawl explosive pushups
2)
a) modified box thrusters – squat with lat raises
b) American hammers
3)
a) 10 pull-up, 20 bench dip
b) 10 pull-up, 20 bench dip
4)
a) WWII
b) 50 yd uphill bear crawl
c) WWII
d) 50 yd lung walk
5)
a) Merkins
b) Broad jumps
Mary: 5 min round the pax
Moleskin:
Great squad out this morning welcomed by perfect workout weather.
Lots of chatter this morning.
Q was ragged within the first 5 minutes for a soft workout.
Slow expressing deep admiration for ladies man’s lake body. He may replace Erin as ladies man’s oil applicator.
Q nominated for backslider award. The baby may have won the battle this year
Grip declared his Cobalt retirement plans for age 60. Lots of chatter about this being nonsense but non the less retirement/health packages were evaluated for an early retirement.
Prayers for Shotzy (The Germanator’s dog) in the hospital. Prayers for those impacted by the GA shooting.
An honor to lead this morning, gents.