Conversational Pace

Date: 2025-07-01 AO: skunk-works Q: ductwork PAX: Mountain Momma, ductwork FNGs: None COUNT: 2 2 for a sweaty beatdown and a great start to July. It was awesome to catch up with Mountain Momma and share about the recent trip to Guatemala. Thanks for the opportunity to VQ skunk-works
WARMUP: 3 laps around the crazy-shaped track, then a smattering of IWs, Squats, Lunges, Sharon Towers
THE THANG: Parking lot “Triple-Triple Nickel” with bell exercises on 1 end (5 each: Upright rows, Curls, Shoulder press) and 5 merkins on the other end. Farmer carry the bells across the street for: Swings, Lawnmowers, and Figure 8s (15, 10, 5) Rifle carry the bells back across the street for some tire work. Partner 1 flips the tire 10 times, Partner 2 completes a called exercise. 5 rounds of flips with plank, flutter, Freddy, WWII sit-ups, and plank (smoker)
MARY: Conversational pace for a cool down lap, then rosalita, dolly, and a round of plank
ANNOUNCEMENTS: Metro July 4th convergence. Area 51 option TBD
COT: YHC with prayers for men we’ve not seen in a while, for Mountain Momma’s fellow church member Emily, and for Mile High’s family.