Knarr Backblast

Ft. Benjamin’s a wonderful place to workout. So many options to choose from. You’ve got grass, courts, picnic tables,  it’s a plethora of options. Today i used the western end of the parking lot and had 9 parking bummers labeled with some good old sidewalk chalk for my Monday thang….I’d also like to say a personal welcome to my fellow ginger, and wonderful neighbor, Denver, he has the keys and is the new siteQ for the Knarr. Good work Denver, As i loaded up some coupons for my beat Down i saw a beautiful, small shooting star.

They. Never. Get. Old.
After that seeing the small streaking fireball, I knew my Monday was off to a great start.

Flags planted the 3,2,1 minuet warnings were given, followed by near perfect mission statement, and disclaimers and we’re off.
One full lap around the parking lot.
Circle up at the flag
SSH
PLANK HOLD INTO MERKIN INTO DOWNDOG X 2
HILL BILLYS
SUN GODS
COTTEN PICKERS

SHORT MOSEY TO THE WEST END OF THE PARKING LOT FOR OUR
THANG

40 on 20 off work. i know i do these all the time, but hey its my Q and I love these type workouts.
No one left behind,
Not too much running
You push as hard as you want
We incorporate actual weights and get this
WE LIFT THEM….🤷🏽‍♂️ who knew.

todays circuit was the following for 40 seconds active 20 seconds recovery/switch stations

Farmers ruck carry. Single hand only(RonnyB) 65 pound ruck
WW1s
Over head press with 25 pound dumbbells
LSF
Burpees
Curls with 15# bells (this station was in charge of calling out the time and pushing the PAX)
Squat with 50 pound sand bag
Hand Release Merkin
RUN
We completed 4 full rounds of the circuit and had 1 minute of Mary. The pax circled up and preformed the following

lay and pray for a 30 count to the hard stop.

It was a true pleasure to lead the men that posted Monday, thank you for the push men.

YHC prayed.
Reef OUT.