5 PAX plus one super excited GnP Mascot at the ready. 515am pre-run complete. Here we go. Warm-up COP commenced at shovel flag.

Warm-up:

  • SSH x 30, Imperial Walkers x20, Good Mornings x20

The Thang:

Dirty McDeuce:

  • Merkins x12ic, Prisoner Squats x12ic, LBC’s x12ic
  • Run the loop (up the hill, across the football field, bear crawl down steps, back across parking lot to COP)
  • Wide grip merkins x12ic, Alternating left-right lunge x12ic, Rosalita’s x12ic
  • Run the loop
  • Carolina dry docks x12ic, squat jumps 12oyo, Freddie mercs x12ic
  • Run the loop
  • Crucifix merkins x12ic, prisoner squats x12ic, Hello Dolly x12ic
  • 12 monkey humpers x12 oyo
  • Run the loop

Swingset fun:

  • Derkins x10: YHC calls down, hold to YHC calls up
  • Upright rows x10ic
  • Irkins x10ic
  • Upright rows x10ic
  • Derkins x10: YHC calls down, hold to YHC calls up

Run to practice field

  • Bear crawl length of field, run back
  • Crab walk length of field, run back
  • Gorilla walk length of field, run back

Mary:

  • LBC’s x30ic, 6 inch leg hold (10 counts each PAX), American hammers x30ic, Protractor

Finis!!!

COT

  • YHC has a friend who at one time was in the navy. Several years ago (about 16), he was home for Christmas, and we went for a long run. Needless to say, he was in much better shape than YHC was. Somewhere around mile 4, YHC got tired and was ready to head back. Ken got directly behind YHC, and began kicking my heels. Never forgot that moment. That was the first time that someone had pushed me that hard. Until…F3. After 16 years, of falling out of shape, YHC now weighs less than I did then. Not as fast, but maybe one day… Thanks to those who have kicked my heels this past year.
  • Prayers for Skyline’s friend’s family. Prayers for PAX that are and have been facing adversities of various types. God grant them strength. Brothers, lets offer them encouragement through the valleys.

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