It was dark and cold- Cap’n Kangaroo and I the first to show- we briefly discussed the game/late night and I was somewhat hopeful no one else would show so we could quasi fartsack and hit coffeteria.- But like soldiers appearing out of the gloom they came-  really is cool to see men appear in the early morning darkness ready to take on a post and make life better- 11 men did just that- all veterans/ complete badasses I might add- except the Q.- so it was time to roll- we did.

Warm up:  ran a couple of laps around the parking lot to get things moving, breathing….circled up-

SSH x 20

Cotton pickers x 20

Imperial W x 20

Mountain C x 20

Merkins x 10

Fazios x 10

back to the center of parking lot and-

Run to one end of lot then run back to center and then ran to the other end of the parking lot stopping and finally back to the center. – we did

5 derkins one end

5 Al Gores center

5 WW 11″s other end

Plank back in center

Repeat

10 x 10 x 10- plank

15 x 15 x 15- plank

20 x 20 x 20- plank

15 x 15 x 15- plank

10 x 10 x 10- plank

5 x 5 x 5- plank

recover on the jog to the top of Sisyphus

down Sisyphus- stop at bench burpees x 5

to the bottom- burpees x 5

run to bridge- bear crawl bridge- burpees x 5

bear crawl back across bridge- burpees x 3

run to rock pile- Get you one:

curls x 20

shoulder press x 20

Bend rows x 20

Triceps x 20

Back to the bottom of Sisyphus:

up Sisyphus stop at the bench burpess x 5

take it to the top- squat hold until all pax return.

jog back to parking lot and circle up for Mary:

LBC x 20

Homer to Marge x 20

Low Slow Flutters x 20

Done.

Announcements/Prayer Request:

Man Ram- We are praying for your dad and your family- there is no way to make sense of why- we pray for faith and understanding of God’s plan, healing and acceptance- God  is with you.  We Love you Brother

Elsinore let us out with strong words.

Moleskin:  I miss reading backblast- they keep me motivated- especially early on – I could read what I had tried to do and the men who experienced it with me and I wanted more!

 

Aye.