AO: Terminus
QiC: Gates
Pax Count: 5
Pax List: Buttercup, Flathead, Gates, Martina, Smalls
FNG Count: 0
Downrange:
Warm up:
SSH, Imperial Walkers, Merkins, Mountain Climbers, Squats, Through the Tunnel
4 minute Burpee/Squat ladder (1 Burpee, 1 Squat, 2 Burpees, 2 Squats…and keep adding 1 until 4 min is up)
The Thang:
Mosey around the meadow with a stop for Plank. While all PAX plank in a line with at least gap between each PAX the last PAX bear crawls in a weaving pattern to the front of the line. Wash, rinse, repeat, until every PAX has a turn. 2x
Mosey to hill by Magnolia Hall for a set of 3 times up and down hill
1 – 30 merkins at top run down (75% of max run), 30 squats at bottom. 2nd set karaoke on hill instead of run; 3rd set back to run.
Mosey around dog parks to rock pile under Park Drive Bridge for 4’ish sets of 5 movements with rock coupon for 45 seconds with 15 seconds rest; 1 minute rest between sets
Overhead press
Lunges
Hernias (V-up with coupon)
Squats
Romanian Dead lifts
Mosey back to start to finish with some mary (freddie mercury, box cutters, gas pumps, flutter kicks)
CoT:
Prayers for Smalls friend’s Covid-19 recovery; prayers for Flathead’s sister for protection and healthy pregnancy in remaining 8 weeks
Naked Man Moleskin:
Very glad to be back among these men after 3 weeks of travel. I was reminded by the PAX that EH’d me into F3 of the importance of community like this. Reach out to the men you haven’t seen in a while.