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Solid group of 4 this am as I filled it for Crowe’s Nest.  Here is the shakedown.

The THANG:

50 squat

50 SSH

Mosey to the clock

Plank walk with 20 second plank hold 4 times

Run 1/4 with 10 hand release merkins at each lamp post

Head to forest hill prayer sanctuary

20 dips

20 second prayer warrior squat

20 dips

20 second prayer warrior squat

Yoga Tree pose

Head to Forest Hill hill

Jacobs ladder to 5 with turkish getups bear crawl up hill

Suicide parking lot

1/2 mile run with increasing effort each quarter 25%, 50%, 75%, 100%

THE MoleSkin:

Nice cool morning.  Beautiful workout weather and nice tunes compliments of Sloppy.  Prayers go to Crowe’s Nest from the car accident.  Hope you recover quick and get back out.

Funny farm for the take out.

Peace to you brothers.  Always a pleasure sweating in the gloom with you men.