Smoked!!



Smoked!!

24 Pax posted this morning in hopes of bettering their selves physically and I think they succeeded! In total, we only covered about 2 miles but we put in some solid work!

DiCCS given – Let’s mosey! Damascus you need to return your watch..if it’s not Deadwood time… it’s wrong! 🙂

WARMUP

Two hot laps around the parking lot and continue to Middle school – Circle up!

5 SSH IC

5 Merkins IC

5 IW IC

THE THANG

DONKEY KICK OFF’S/MEKIN LADDER

9 kick/10 hold – 1 Merkin

8 kick/10 hold – 2 Merkin\

Mosey to Side parking lot of High School

CAPTAIN THERKIN WEB

1 BIG BOY SU / 4 American Hammers /2 Merkin …….10/40/2

Mosey to traffic circle at stadium – 5 Merkins every intersection

Lt. DANGER @ Traffic Circle

1  squat/ 4 Jump Lunges/ 1 Burpee…….10/40/1

Compass – 1 merkin each spin x 10

MOSEY TO TRANSPORTERS SHED

DOC WEB – Zinfandel you missed it!!

1 Dry Dock / 4 Bear Crawls….10/40

Mosey to start – 10 Burpees a min..AUDIBLE!

After second set run a hot lap

Meet at corner of lot – sprint to end of lot for 5 burpees and back

Bottle Cap hit 2 mins of Marry

Hands up Flutters

Hands up Dolly

DONE!

The Moleskine

Welcome Blades of Glory to the group, I hope you come back! Solid work by all Pax. I didn’t pay attention to see how many people tapped out during each round but I’m sure the numbers were high….it was not an easy workout. Is totally gassed me!! Continue to post more, clean up your diets more and it will get easier…I swear! Thanks for allowing me to lead you all and have a good Friday!!

Announcements:

I am on Q tomorrow at Outland (Sunvalley Middle School) @ 7:00. We will run….a lot!

Open Door @ 7:00 Five Stones Church – Office Building

THE NEWS CHANNEL – The channel is intended to “push” out information to the group. Many Pax only want to see whos on Q, read a BB, or see legitimate information. DO NOT POST nonsense to the News Channel. If you have a question and are currently a Playhouse/News Channel member…ask the question in the playhouse, not the News Channel – Bottle Cap

F3 Dads Camping trip is sold out – The Swarm had 34 pax sign up!!!

Murph Challenge is May 27th…Start doing those pull-ups!

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