0500
Kosar & YHC met The Standard for ~1-3 miles
0530
WARM-A-RAMA:
Mosey to the back of the church
SSH x 25 IC
IST x 10 IC
Longsnapper x 10 IC
Burpees x 10 OYO
THE THANG:
The following sets of 3 exercises are done every minute on the minute. 20 sets total with ~1.5 mile of running mixed in for good measure:
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Mosey back to the front of the church
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Burpees x 10 OYO
COT
NMS:
- ~1.5 miles of running and 100 burpees is the perfect start to the day
- Most of the pax had not met Chelsea's little sister so a proper introduction was needed
- YHC planned to do something else but Cherry Bomb insisted
- Jobe was still on a high from his VQ…he has been reinvigorated
- Kosar took a win or two on the runs as he does
- Cherrybomb made sure to make the rest of us feel our age on the rest of them
- Tuffy hates burpees, running and KB swings but couldn't resist one of YHC's Qs
- Slingshot won the day since he bought coffee at Summit…BOOM!
- Sign up for the Operation Sweet Tooth 8K on Sept 18: https://latinimemorial8k.raceroster.com/
- Thanks CB for the opportunity to Q at Dragon Slayer. 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. You men are the reason this day will be awesome. Until the next time…
DH