POSTED by Mermaid for Iron Horse
20 men entered the brisk fall morning to slow trot through the weinke at Anvil. YHC notices someone who looked a lot like Radar in the parking lot but it couldn’t be him because he no longer posts. Still hobbled from the BRR – don’t like running. Disclaimer issued and off we went.
Thang
Slow mosey around the perimeter of the silky smooth Calvary parking lots.
COP
IW x 25 IC
Merkin x 15 slow civilian count
MC x 15 IC
Squat x 15 slow civilian count
LBC x 15 slow civilian count
Mosey to hot box (pavilion for Champs field) Partner up.
P1: run to playground. 2 rounds: 5 pullup/10 merkins/15 Sister Mary Catherine/run back to hot box
P2: 10 dip/10 derkin/10 jump ups. Flap jack when P1 returns. Plank o rama and side crunches x 15 each side. Rinse and repeat.
Mosey to parking lot.
3 Man Team Grinders
Did these for a while.
Mosey to rock pile and grab exercise rock.
After IH takes a hard one to chin demonstrating the Sumo Deadlift High Pull, commence with continuous rounds of:
10 x SDLHP/10 x Press/10 x Curl/ 10 x LBC. Mumblechatter about the smell of the rocks ensued and was started by Radar.
Mosey back to launch lot for Flutter x 29 IC. COT
Moleskin
Stifling heat and humidity this morning-good work by all. I think I kicked my own butt-in addition to knocking myself out. As always-great fun to lead the pax. If you have not Q’d, please get in the mix. If you are unsure, ask someone to help you. T-claps to Hops for the takeout prayer.
Announcments
HDHH at Mellow Mushroom (Selwyn) TONIGHT. % to benefit the Nicaragua mission trip. Eat and drink or pick up some takeout. Make an impact tonight.
Read your email and check out f3nation.com
From Mermaid: IRON HORSE NOW HAS POSTING PRIVILEGES FOR f3nation.com.
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