Add Scar to the Pax list.
Started the day with a six-pack for True Grit. It all went down smoother than Billy Dee Williams pitching Colt 45………
Warmup:
- Get out some blocks for later (might as well grab that tire too) and then mosey through the parking lot mixing in some butt-kickers and backwards running. Let's pick up the late arriving Omega while we're at it.
COP:
- SSH x 20
- Merkins x 15
- IST x 10
- Cotton Pickers x 10
- Wide Merkins x 10
- Squat x 15
- Lunges x 15
Workout:
Partner up for the following.
- Helping Hand – 10 R, 10 L, Flapjack
- See-Saw Merkins – 10 Top, 10 Bottom
- Round the World with Block x 10 R, 10 L
- Situps (passing block) x 20
Head to pull-up bars
- 10 dead hang pull-ups
- Run to first island for CDD x 4
- Run back for 8 dead hang pull-ups
- Run to 2nd island for CDD x 8
- 6, 4, 2 for pull-ups and 12, 16, 20 for CDDs between 3rd and 5th islands
Back to our blocks
- Block burpees with overhead press x 12
Might as well use that tire we got out
- Pax planks while everyone gets 5 tire flips
?Mary:
- Flutter kicks x 25
- W x 15
- Rosalita x 15
?Moleskin:
- Need to let Scar know that 0530 is the start time during the week. Early arrival did give YHC a chance to get to know him a little bit. Time well spent.
- Omega on the other hand…..just glad he shows up.
- T-claps to Metallica for the double-down at Mighty Jungle. The Geek usually follows suit, must of had a serious commitment or still in crusing mode.
- Billy Bob had the guns out on the pull-up bars as Omega pointed out.
- YHC's new focus point will be dead hang pull-ups, no more half way. Will need to get creative on how to enforce it.
An honor and privilege to be a part of this group.
Crimson