Smoke on the Water, BOB in the Sky

The definition of a perfect morning for a beat down is subjective but I believe the 14 HIM that showed at the Knarr this morning would agree that the conditions were perfect.

0530=Hard Start.  5 core principles and mission statement.

Waramara- SSH IC x10, mosey to gazebo.  Irkins OMD x10, Squats OMD x10, Irkins x10, Step UPS x10 each leg, Michael Phelps IC x10.  Mosey

Tha Thang:

10 merkins, mosey East to parking lot for 10 lunges IC.  Mosey farther East by the field to the first grassy intersection for 3 rounds of partner work.  P1- bear crawl up, crawl bear back (25yds?) P2- SSH.  Mosey to the small steep bank.  From the top we stepped down IC for 10 lunges each leg (kind of a Bulgarian split squat).  Mosey to Ye Ole Slab.  After a descriptive history of the location was given by YHC we worked through some double merkin burpees, squats, triple merkin burpees, squats, and just a couple quadruple merkin burpees for good measure.  Mosey west.

Stopping again at the grassy intersection, this time facing the field, we traversed downward with some Lieutenant Inch Worm Merkin Dans.  Continue West.

Turning the corner to face the Knarr, we lined up for an Indian run.  The line did walking lunges and the 6 bear crawled to the 12.  I think it’s a keeper but I need to do a better job controlling not only the pace but the space between the PAX.

Back to the AO, we gathered around the perimeter of the gazebo, poles in hand for balance, and completed two sets of 10 single leg calf raises w/ pause at the top followed by 10 calf raises IC.

MARY- protractor and LSF

Countoff, Namarama, and announcements followed by what felt like a BOM that was shined upon by BOB as we prayed for Ricardos nephew to be encouraged and Ronnie B’s daughters pregnancy.

What an amazing start to the week!  Thank you to all the PAX that got sweaty with me ITG for the sake of getting stronger!  Love y’all.

Tonya out.