3 Pax arrived just before 0530 for this brisk morning beatdown
Warmup
- 10 Windmills IC
- 10 Toy Soldiers IC
- 20 Goofballs IC (Dirt was pleased with this one)
- 50 Grady Corn's IC
Beatdown – Mosey to the shelter and grab a block
Diego – Pax alternate between a block exercise and a movement exercise to the other end of the shelter until full amount of block exercise reps are complete. One does the block exercise while other goes to the other end and back, switching when the PAX returns.
- Round 1
- 100 Block merkins and Bear Crawl
- Round 2
- 150 Overhead press and lunge walk
- Round 3
- 200 Block LBCs and Crab walk
- Round 4
- 250 Block curls and rifle carry
- Round 5
- 300 Block Squats and Carioca
Mosey back to Launch pad
Mary
- 20 Pretzel crunch each leg IC
- 20 Freddie Mercury IC
Scripture
And I said, "This is my fate, the Most High has turned his hand against me." But then I recall all you have done, O LORD; I remember your wonderful deeds of long ago. Psalm 77:10-11
Prayer
M/C
Dirt enjoyed the Goofballs as it had been a little while since he had done them
Mater was thankful that we did not do much running but remembered that he did the Murph on Monday shortly into the workout
Dirt was bundled up this morning, wearing a long sleeve shirt. It's fall y'all
Mater and Dirt are not fans of Crab Walks
YHC will be out of town next week, so come join Mater and Dirt for some fun with Dirt next week.
Pleasure to lead as always,
God Bless,
Dr Dolittle