DATE: 2023-02-21
AO: The Forge
Q: Pigpen
PAX: Flush, Bullhorn, Tartar Sauce, Nomad, 8 Mile, Summer of Love, Weezy, Cornrow, Cheney, Hope Solo, Tent City, Pigpen
FNGs: None
COUNT: 12
WARMUP:
SSH x20 IC, IW x20 IC, Fazio F x10 IC R x10 IC, Merkins x10, stretching, Mountain Climbers x10 IC
THE THANG:
1) The Wendell Gee around the lake
Partner up and run in opposite directions. When you meet, P1 squat holds while P2 does 5 burpees. Flapjack. Repeat until each partner has completed 25 burpees. Flush’s eyes had a certain gleam in them when I called burpees. He sounded disappointed when I said it was regular burpees, not plank jack burpees. Finish running your loop and squat hold at start for the six. Round two: Plank hold and Merkins x10, up to 50 merkins each. Round three: 6 inch leg hold and LBCs x10, up to 50 LBCs each.
2) Pull ups at Goose Poop island. Partner spot if needed. At least a couple of PAX flat out sat this one out and chatted the whole time.
3) Stationary Elevens on the benches by the carousel. Left Right Step Ups and Dips
MARY:
PAX-led Mary
Pigpen: E2K x10/side, Hope Solo: Box Cutters IC x10, Flush: Faucis (Merkin/Flip Over/Merkin/Flip Back) x5, Bullhorn: WW1s x10 OMU, Tartar Sauce: American Hammers x10 IC, Nomad: Low Slow Flutter x10 IC
COT/ANNOUNCEMENTS:
Vulnerability at COT. Prayers for those recovering with heart issues, children changing schools, other prayers spoken and unspoken.
The Ocho 3/6-3/11. The Mule 3/11. MST 10 Mile option 3/18.
Bullhorn took us out.
NAKED MOLESKINE:
-Thanks to the prerunners motivating me to show up early and get in 2.5 even though I REALLY wanted to sleep later.
-Tent City threatened a Q-tiny with the burpees, but he stuck with it (or acted like he did)
-Flush loves his burpees!
