A Little Hair of the Dog that Bit Us

Event Date

Jan 26, 2016

AO


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