The Birthday QAR.

It was another beautiful morning to be in the gloom. Especially since today is my 39day birthday I wanted to Q where it all began.

We started with the disclaimer and trying to get Shrooms lights to cut off and stay off , The Mercedes was not having it this morning.

0530 Hard Start and we took off on the mosey around the tree of life for .

Warmarama:

SSH IC x 15, Cotton Pickers IC x 10, Sun Gods  F ICx10 R ICx10, MT. Climbers IC x 10

After Warmarama we started back out on a mosey around to the upper field by  cross fit.

The Thang:

Suicide 4 cones. Run to the 1st 10 Merkins , Back to the start , Run to the 2nd 10 LSFIC X 10, 3rd Cone MT Climbers IC x 10, 4th Cone 9 Burpees,

2nd Round: Run to the 1st 10 Mt . Climbers IC x 10 Back to the start, Run to the 2nd LSF IC X 10, 3rd Cone SSH IC x 10, 4th Cone 9 Burpees,

After the six was in we took a slow recovery mosey to the other soccer field close to the ball field .

6 cones  suicide 1st cone back 5 hand  release merkins 2nd cone back 5 hand release merkins 3rd cone back 5 HRM   4th cone back 5 HRM 5th cone and back 5HRM

5th cone and back 5 HRM 6th cone and back 5 HRM.

6 cones  suicide 1st cone back 5 Burpees 2nd cone back 5 Burpees 3rd cone back 5 Burpees 4th cone back 5 Burpees 5th cone back 5 Burpees 6th cone back 5 Burpees.

Slow recover Mosey back to the other field on the opposite side partner up.

1st cone 10 Booyah Merkins, 2nd cone 10 partner leg throw downs per man, 3rd cone  10 Catalina wine mixers 4th cone 9 burpees.

Next round was  Run to the 1st 10 Merkins , Back to the start , Run to the 2nd 10 LSFIC X 10, 3rd Cone MT Climbers IC x 10, 4th Cone 9 Burpees,

Last round 1st cone 5 HRM 2nd cone 5 Burpees 3rd cone 5 HRM 4th cone 5 Burpees

Back to the flag for 5 minutes of Mary. Every man went around and called out one exercise per man. My man Shroom took the pax out in a great prayer .

Thank you for coming to the QAR to help my celebrate my bday and get some reps in . Everyone have a blessed day.

BE ON YOUR GUARD STAND FIRM IN THE FAITH BE COURAGEOUS BE STORNG. CORINTHANS 16:13.

Qic: Frosted Flake I had 2.45 miles