AO: The Rig
QiC: Gump
Pax Count: 14
Pax List: ABBA, Buttercup, Gates, Gofor, Gronkins, Gump, Jumbo, Lord Licorice, TBR, Tofu, Vertigo, Zero
FNG Count: 1
Downrange:
Warm up:
SSH, High Knees, Merkins, Planks
The Thang:
Mosey to the track. Did some “working” quarter mile repeats x 2
10 Burpees / 100M run
30 Big Boy Sit Ups / 100M run
30 Merkins / 100M run
Bernie Sanders & Crab Walk / 100M run
Then we did 4 quarter mile repeats at target 90-110 second pace with about 30 seconds rest in between for a total of 1 mile.
Then we did one more “working” quarter mile set.
Finished with some Mary on the track and moseyed back to the Rig for COT.
CoT:
We named FNG Darius as “Sleepy” – Welcome Sleepy!
And grateful for my 38th birthday. Grateful to be alive with all you men and trying to become better men/leaders in our community!
Moment of meditation to think about the day ahead:)