Warm up: none
The thang:
run to Birkdale pull up bars
burpee with pull up and toe tap to bar 5
real dips on bars 10
decline Carolina dry dock (feet on dip bar) 10 (last round we also added Parker Peter to this exercise)
run around the parking lot (similar vern run)
we did 7 rounds and then ran back to home base
3.7 – 4 miles depending on your watch
Mary: none
moleskins: well I signed up to Q and did not realize it was the monthly running of the Vern. I combined some of the Vern exercises and we ran the same Vern route.
Jobe thanks for taking us out in prayer.
+4