0500 – YHC, Hoodie, and DH take off for The Standard. Covered ~3.25 miles at around a 7:40 pace because Hoodie likes to go fast.
0502 – Lego pulls in and decides to meet us on the greenway with faithful companion Lottie
Lego then pulls a calf muscle and while hobbling back, we catch up. Lego had full intentions of completing the workout – so he gets backblast credit.
0530 – Popcorn, HSB, and Uncle Rico join. Time to go to that nice smooth asphalt behind the church (DH suggests we just start parking back there)
Warm-A-Rama
- SSH x 25 IC
- TS x 15 IC
- CP x 15 IC
The Thang
EMOM x 7 rounds
- Burpees x 4
- KB Swings x 8
- Jump Squat x 12
Run a lap.
EMOM x 7 rounds
- Burpees x 4
- Lunges x 8 (single count)
- KB squats x 12
Complete 7 rounds. Take a lap around the church.
The Q is kind and caring and we take a quick rest
- Elbow plank x 1 minute
- Glute bridge x 1 minute
EMOM x 6 rounds
- Burpees x 4
- KB Swings x 8
- Jump Squat x 12
With 80 burpees completed, we all knew what had to be done.
- Burpees x 20 OYO
Walk to the front for Mary
MARY
Led by DonHo
- Homer to Marge (HOLD IT)
- Low flutter x 25 IC (HOLD IT)
- Low Dolly x 15 IC (HOLD IT)
- Homer to Marge
Led by YHC
- ONE Burpee to make it 101 burpees.
Recover. Recover.
Moleskine
- Hoodie had committed to running with DH at Lego at the start of the workout. Hoodie got less commited after the end of the workout.
- Hoodie is a non-runner beatdown guy now (just like Auto!). Track him down to Q your AO.
- HSB and Popcorn both doubled up yesterday with Mad Sci and Night Ranger AND still came out this morning. Strong work!
- Hopefully Lego heals up so YHC can ask him for a Q.
- Lift up Tick Tock and his family during their time of need. A service will be held Saturday night with opportunity for pax to show to support. Also, there is a meal train page set up. All this can be found on Slack or reach out to Swing State.
Thanks to everyone who came out today. It was a tough one but we all got stronger. Next week Auto will make us do a bunch of merkins. Until then – CB.