!!!TGIF!!!

What a beautiful morning, a bit less humid, and 10 PAX plus YHC ready to rumble. Great to see the fresh meat, RunWay, Princess and Zataran on site and an impressive attendance award to Cheech! Always good to see ZIMA stop drinking Vaca bevs long enough to make yet another workout! My Hero BackUp is like the Energizer Bunny, a true leader in the making. It’s great to watch this young man give it all with such enthusiasm and dedication, TCLAPS BackUp! All PAX were warned to stretch and warm-up OYO prior to the 5:30a Hard Start, and it went very similar to this:

Thang 1- Mosey to tennis court  – 5 Burpees OYO, 20 WWI – Duck Walk to other side, every man on a pole for BTTW and Wall worms, Peoples chairPress and duck walk back, ATM’s x 1 set and Plank Jacks x 20

The pavilion of pain- 20 Dips IC, 15 Erkins IC, 10 Durkins

Mosey to the GYM-A-RAMA  – 9 stations [apparently Snookie found this place when he was stalking little kids one day…] Crunches, Bend Downs, BoxJumps, pullUps, Dips, Bike, Merkins on a springy thing, Bench Press, Rowing, Merkins, Birdman Crunches, 1 minute intervals per station until 1 circuit complete. Surprisingly this took 11 minutes.

Circle up for WWI’s, ATM’s, LBC’s, Pickle Pounders, Monkey Humpers, Mosey for a shake out, 10 Burpees OYO, ATM’s

Mosey to pavilion for Box Jumps/StepUps more Dips? Then a mosey back to the Flag for Mary, PAX choice and the new kids got a chance to call some of their fav stuff, great job men.

Always an Honor to be asked to lead, thanks for the opportunity.

Announcements -Navy[respect] on the FOD at 7am tomorrow, Navy[respect] on the GreenMIle 5:30am Monday, and Navy[respect] on the COT Prayer, the man just doesn’t stop, sets the bar high and leads by example, why when I grow up… Thank you for always stepping up!

Special Prayers today for our immediate brothers, distant F3 brothers and all the Blue Ridge Relay runners this weekend. And keep ButtonCap’s Supervisor in mind today. HC Navy, SYITG