With VSF firmly planted at 5:45, 9 pax ventured into the Tuesday morning gloom for True Grit, round deux.
The Thang (aka the Casey Kasem):
SSH x 39 (whoops)
Windmills x 40
Arm Circles x 40 (20 fwd/20 bkwd)
Pull Ups x 20 (done in rotating pairs while rest of pax does plankorama)
Begin loop around lake – run for 1 min. 40 secs.
Prisoner Squats x 40
Run 1:40
Standards Mercans x 40
Run 1:40
Split Squats x 40
Run 1:40
Standard Mercans x 40
Run 1:40
Prisoner Squats x 40
Run 1:40
Standard Mercans x 40
Run 1:40 (approx)
Dam Lunge Walk x 40
Run back to Pull Up Bar (completing 2 mile loop)
Pay off second half of Pull Up debt – 20x in rotating pairs while rest of pax does…………..
Mary:
LBC x 50
Homer to Marge x 30
WW2 Situp x 40
Freddy Mercury x 30
Rosalita x 20
Russian Hammers x 40
COT
The Moleskin:
- Please remember CLT F3 brother Byron (Jason Rhymer) in your prayers as he lost his father this week
- T-Claps to all Pax for no complaining today – will keep cranking this thang up until we get there
- Anyone who ordered a ‘Capital Punishment’ Shirt – I’ll have them Thursday and start passing them out at Wolf Run on Friday am – due to a printing error, we will be short one size L for now #firstcomefirstserved #showupforyourworkout
- T-Claps to Chewie for not wanting to live in his fathers shadow (and a long and noble shadow that is) and carving out his own F3 niche – to bad your friends are not nearly as clandestine as you are #wefoundyouout #looselipssinkshipsbobvila
- Tune in next week for more of your favorites
Aye!
