Merlot

Merlot

I changed up my Q style a bit today mainly because I had on a 20lb vest and wasn’t sure if mileage would kill me or not. I should have stuck to my guns and put in more mileage and less reps on the exercises!!

Warm up:

Arrived at 5:14, threw out a short DiCCS (Insert joke) and we were off. Lets mosey!

0.97 opeing mosey and circle for 6 which would soon be me!

Warm up:

10 SSH IC

10 IW IC

10 Merkins IC

Calf streatch – flap jack

10 Peter Parker IC

The Thang:

10 burpees a minute for 5 minutes

4 Corners around target- Increase reps x 5 each lap

1st lap:

10 WWII situps

10 Merkins

10 V toe touch

10 Peter Parkers

Circle burp – Increase merkin x 1 after each burpee

Circle of pain – Each pax calls out exercise while they run around the circle

Jail break back for COT

DONE !

I’m not going to lie, I felt like I was running with Shake and Bake 7 months ago and almost puked a few times. Running with a vest on is way easier than doing 25 merkins and 50 burpees! I will be taking Zinfandel’s and Damascus’s recommendations and will be dropping to 10lbs for a few weeks.

The pax killed it today! Damascus is a gazelle again and was up front all morning with Kid Rock, Smokey and Swimmers – way to push guys! Dana was moving along well but not his normal speed. I think the Easter ham slowed him down a bit! Loafer and Shop Dawg pushed hard and kept me company at the rear. Shop Dawg spilled a bit of Merlot on the last round, I was very close!! Well done today men!! Mileage was low today – 2.45 – 3.0

Thanks Shop for taking us out.

Announcements:

The Murph challenge continues – Loafer and Transporter are looking for partners…maybe they just partner up?

Help Damascus figure out a way to raise attendance at Asylum