***Missing JORTS from the LIST
WARM-UP: Mosey to the flag on the side of the building
SSH x 20
Low Squat x 10
Cobra stretch, Downward Dog, Pidgeon stretches
THE THANG:
PAIN STATION #1: SPRINT To NOWHERE
Partner UP
3 ROUNDS – Running Up the Nowhere Hill with your partner each time.
ROUND 1: Partner Derkins x 10
ROUND 2: Partner Derkins x 10, 10 jump burpees each man, while the other man holds plank
ROUND 3: Partner Derkins x 10, 10 jump burpees each man, while the other man holds plank,
10 partner pull-ups
SPRINT TO HELL's ASCENT
PAIN STATION #2: HELL'S ASCENT LADDER
Same exercises as above with SAME 3 ROUNDS
Partner Carry your Partner to the Side awning
PAIN STATION #3:
Partner A: Lap Around Church
Parnter B: 40 merkins, 40 LBCs
Partner A: 15 burpees
Partner B: Lap Around Church
*** We did Mary woven in between lots of down time and lead by Ty Webb, Caboose, Bam Bam, RamRod and varoius PAX.
SCRAPSKIN:
1. Bam Bam was NOT supposed to be there this morning due to travel or flight or something? Magically, he appeared under the cover of darkness and shone like the bald, white moon. Good to see your smiling face.
2. Uncle Rico was on a mission. He went into his #PainCave and was battling demons. Don't try to talk to Rico at a workout. He's all business.
3. Speaking of magic, somehow RamRod and Springfield found us in the dark. Again, Bam Bam's melon is like a shining beacon for all Dragon Slayer's. Moon not included.
4. Bunyan was a bit disappointed that we had no KBs today. YHC honestly messed that up. It's been a while since I've been out to GCC on a Thursday. Homeboy crushed the laps.
5. Zuul clocked in 5-7 miles. At 59 years old, you are an inspiration to us all. Thanks for taking us out.
6. Ty Webb has never looked better. He's drinking a cocktail of gasoline and propecia showing off his gray locks and lighting fast speed.
7. Jimmy O thanks for catching the SIX.
8. RamRod shouldnt' be that fast.
9. Denim – great to see you in the gloom.
10. JORTS – sign up on the site. Nice work man.
11. OverBudget – You inspire me.
12. United – You're welcome for the running.
13. Bruce – You're fast brother.
14. Jukebox – I thought you were Code Blue the whole time.
15. Caboose – Get an F3 T-shirt.
16. Peg Leg – Aye. Respect on your speed.
Until Next Time,
Scrappy