Warmup
25IC SSH
20IC Mountain Climbers
10IC SLOW Merkin
20IC ISW
Hill Run (.15 mile)
1 minute plank recovery
Retrieve blocks from back playground
Partner Pull-up Challenge (tag team to 50 and partner holds blocks while waiting)
Return to parking lot with blocks
Lunge Walk
Lunge Walk with blocks
Block Curls (1 count up and 10 count down in 1 inch increments) x2
Hill Run (.15 mile)
1.5 minute plank recovery
Bear crawl and crawl bear back
10IC Skull Crushers
Crab Walk
10IC Block Press
10IC Block Trifectas (curl, press, skull crusher)
Hill Run (.15 mile)
Return blocks to back playground
6MoM
10IC Crunchy Frogs
10IC Freddy Mercury
10IC Low Flutter
10IC Low Dolly
Mason Twist
Reflection
The Starfish Story – Original Story by: Loren Eiseley
One day a man was walking along the beach when he noticed a boy picking something up and gently throwing it into the ocean. Approaching the boy, he asked, “What are you doing?” The youth replied, “Throwing starfish back into the ocean. The sun is up and the tide is going out. If I don’t throw them back, they’ll die.” “Son”, the man said, “don’t you realize there are miles and miles of beach and hundreds of starfish? You can’t possibly make a difference!” The boy bent down, picked up another starfish, and tossed it back into the surf. Then, smiling at the man, he said, “I made a difference for that one.”
My question to everyone here is, what will your legacy be? It starts with one.
Moleskine
-It was good to get back in the F3 rhythm! Murph yesterday and Q today after missing several days the last 3 weeks.
-Perfect time of year…except for the yellow cloud in the pine straw bed that causes you to hold your breath and the pollen. Several clouds of destruction floated this morning. This means the Q did his job.
-There were several who confirmed that they were warmed up but as Q I had to make sure.
-Hornet’s talk was a good start to the morning….
-The pull-up challenge was well received (was expecting a BS call day after the Murph).
-Nice “he said, she said” reference during the 1” down count
It was an honor to Q today!
MetroDog