10 hard-chargers (including Spaulding not listed on the website) evaded the fartsack and were met with a guest Q from Chelsea's little sister at The Blender. Here is their story:
0500
Scrappy, Spaulding & YHC met The Standard for ~3.2 miles
0530
WARM-A-RAMA:
Mosey to the mostly unused portion of the GCC parking lot
SSH x 25 IC
IST x 10 IC
Carrot puller x 10 IC
Burpees x 10 OYO
THE THANG:
Chelsea's Little Sister (Following exercises done as a set EMOM):
Burpees x 4 OYO
KB Press x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run a lap ~0.25 miles
Burpees x 4 OYO
KB Press x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run a lap ~0.25 miles
Burpees x 4 OYO
KB Press x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run a lap ~0.25 miles
Burpees x 4 OYO
KB Press x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run a lap ~0.25 miles
Burpees x 4 OYO
KB Press x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run a lap ~0.25 miles
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Burpees x 10 OYO
Mobility minute
NMS:
- New crop of Blender regulars is quickly forming with Razor, Spaulding, & Sunshine all showing up & putting out…strong work gents
- Wipeout looked ready for more when we circled up for COT…looking strong brother
- Scrappy crushed all 3+ miles of The Standard & led the pax on the runs…getting back to old form
- No better start to the day than 100 burpees
- Thanks to Two Buck for the opportunity to Q at The Blender. Such an awesome morning to get after it with you men. Thanks to the LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. If you can get up early and crush Chelsea's little sister then surely you can reach out and bring some light to someone's day today. Look for those opportunities and do something awesome today. Until the next time…
Don Ho