News of the death of The Shore’s son, Nathan, had reached the pax this morning. With heavy hearts we started the workout with a COT prayer for the family. Disclaimer given and off we went to do some work.
Mosey around the perimeter of the AO. 6/10 mile to a parking lot near the front of the school.
COP–all IC
IW x 20/MC x 16/Merkin x 16/Low Slow Squat x 16
Mosey over to the track
Burpee Corners
Run to opposing corner. 5 Burpees. Continue to launch. 5 Burpees. Chair plank upon finish. 6 rounds.
Mosey over to the playground near launch parking.
3 Rounds: 10 Pull-up/20 Jump Squat/10 Box Jump Burpees
Mary in adjacent parking lot
Flutter x 10. AYG to cones and back. Approx 120 yards
Heels to Heaven x 10/hold/Rosalita x 10/AYG to cones.
Plank-o-rama: RAH/RLH/10 Count/SWAP/Low Plank/Low Plank Jack x 15 IC. AYG back.
More Mary. High Flutter x 15/Protractor
Line up at curb.
Jump Squat Ladder
Run across parking lot. 1 Jump Squat. Run back. 2 Jump Squat. Continue to 20 Jump Squat.
10 Burpees OYO
AYG back to cones. 10 Burpees OYO. Plank-o-rama. Alternating shoulder taps x 20 IC. Floyd Money Mayweather alternating Rib shots x 20 IC.
Mosey around the back side of the school.
Mary in front of the boat and little house back there.
Freddie Mercury x 20 IC/Flutter x 40 IC
Mosey to launch. 60 seconds of Merkin Civilian Cadence with 0800 stop. 40 Merkins.
COT
We did 2 COT’s today. We needed to start with a prayer to lift up The Shore’s family. Heavy hearts this morning at Area 51 and around our region and beyond. Thanks to Abacus for the takeout.
Very much appreciate the invite to Q. This is a great AO. The 7 men present pushed hard. OT was late, but he made it, and it was good to see him. Joker was out front. His shoes are about to disintegrate mid-stride. They don’t make that model anymore and he loves them. I get it. Fairly certain he would have been out front barefoot. Strong work. Squid and OT owned the Jump Squat ladder. Great to meet Levi. Strong work from him for 60 minutes. And he’s a super nice guy. Abacus and Huggie Bear pushing strong as usual.
Enjoyed the workout, and, again, thanks for the invitation to Q.
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