Another Lucky Pax of 13 arrived in the Gloom at the Lake of Shelly.
No disclosure given, none needed. This is True Grit you know what to expect.
Warm up
– run to trail on top of Damn, Good morning x 10, Run to top of damn hill, plank merkins x 15.
Backward bear crawl down hill. Prisner Sqsuats x 15. Run to top of hill. Merkins x 20, run down hill Imperial Walker x 15, run to top of hill plank hold, chill cut, backward bear crawl down hill.
When asks if now warmed up, Pax responded with a confident yes.
The Thang
Run to parking lot, pull 4 kegs, 2 concrete blocks and 6 bricks from Jeep and jog under bridge to SOS hill on Shelly Road.
On bridge those with kegs or concrete blocks curls x 15, those without merkins x 15. Flap Jack.
All run up SOS Hill quarter mile and back.
Keg presses and decline merkins x 15. Flap Jack. Run up SOS hill.
Tricep extensions and single leg squats x 10. Flap Jack
Bent over row and single leg squats x 10. Flap Jack.
Group 1 run up SOS hill, group 2 unbroken (keg hold over head) till group returns. flap jack.
Kep burpees x 5 and amrap decline merkins, flap jack.
SOS hill run and unbroken keg hold, flap jack.
Squat hold and burpees.
Run back to Jeep to return items. Run to freshly mowed field for Mary.
Dying Cockroach x 20
LBC hold at every 10 count x 30
6 inch leg hold
Plank, chill cut alternation for final 2 minutes.
Done.
Moleskin
– lugging kegs is a great way to detox from vacation
– great effort from the PAX
– making some shit up on the fly is fun
– keg burpees = crowd favorite
– damn hill warm up= not crowd favorite
– workout reminded YHC of the original keg carry ring of fire with PAX of 5
COT
-stair climb 9-11
-labor day limited workouts
-give a 3rd F a try, you won’t regret it,
number of prayer requests. C. Berry took us out in style.
Thanks for the opportunity to lead,no better way to start the day.
