Showed up a minute late and took some expected heat for it.
Longer than normal mosey to warm-ups….took some heat again
IST x 15 ic
Windmill x 15 ic
Cotton picker x 10 ic
Merkins x 10 ic
Mountain climber x 15 ic
Mosey several hundred yards
Merkins x 10 ic
LBC's x 25 ic
W x 15 ic
Mosey again
Merkins x 10 ic
LBC's x 20 ic
W x 15 ic
Mosey again
Incline merkins x 10 ic
LBC's
W x 15 ic
Mosey to Rock pile
Curls x 10 ic / Front press x 10 ic / Skull crusher x 10 ic
LBC's x 20 ic / Freddy Mercury x 15 ic / Low flutter x 15 ic
Curls x 10 ic / Front press x 10 ic / Skull crusher x 10 ic
LBC's x 20 ic / Pretzel Crunch x 15 ic / Low flutter x 15 ic
Mosey to Fire station
Merkins x 10 ic
LBC's ax 10 ic
Freddy Mercury x 15 ic
Rosalita x 15 ic
Pledge of allegiance
Mosey to courtyard
15 step ups each leg
Dips x 15 ic
Decline merkins x 10 ic
Mosey around building for Mary
LBC's x 20 ic
Rosalita x 15 ic
Low flutter x 15 ic
Merkins x 10 ic
The "Crunchy Frog" x 10 ic
Recover / Recover
Moleskin
A big thank you goes to Outlaw for motivating me to take the Q today. It's been quite a while since my last Q and it felt good to be back at the helm again
All 14 of you guys got after it today and put forth a great effort effort. I'm not going to lie…..I kind of hope you feel a little sore right now…..just sayin
Between the AB / upper body workout stations we were able to squeak in 1 mile at a 8:35 pace (per Cally)
Oyster started his normal "chatter" so I decided to step up the pace and try to wear him out. Didn't work so well.
Prayers go out to Callahan for his surgery tomorrow. We wish you all he best for a successful procedure and a quick recovery!!
I can't thank you guys enough for the motivation you give me at every workput. You inspire me each and every time!!
Great work by Riverboat and Outlaw for their 5k standard. Hacker decided he needed more so he ran his standard+ after the workout!
Thanks to Lonestar for taking us out today for the COT