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!

 

 

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