Beautiful morning as you have likely read on other backblasts. 26 veterans + 1 FNG posted on this beautiful morning. Short disclaimer and we got to it.
Warm Up:
30 x SSH
15 x IW
10 x Good AMs
Thang:
- From far parking lot, run to bottom of Sisyphus and back up to the top as fast as you can go (a little dark, sorry about that)
- Extended plank set to catch our breath
- Gasser with side of burpees – 5 burpees then sprint one length of lot (1st Quarter); 5 burpees then sprint down and back (2nd Quarter)…progress until 4th quarter
- Jog to the upper parking lot by tennis courts
- Dirty double deuce (merkins, squats, flutters) separated by laps around the lot
- Run to bottom of Sisyphus again
- Bear crawl to bridge
- Rock Work
- 2 x 10 curls, rows, thursters
- Partner tag your way up Sisyphus; squat hold, low plank hold interlude at top; run to front parking lot
- 50 LBC for Mary
COT:
- Prayers for brain cancer patient
- Chong Li will share Kokoro experience – see website
- Honeydo took us out
Can’t think of a better way to celebrate 1 year with F3. Thanks guys for all the support and encouragement along the way.
