The Table Setter

23 BA Men showed up to start their week off right and live the 3 F’s.

We circled up with 2 minute warning called the mission statement and core principals were given and we were off on a mosey down the water front headed West to the Big Rock Blue Marlin weight station.

Warmarama:

SSH X 25

Wind Mill IC X 10

Good Morning ICX 2 then we had a late arrival

3 burpees for Au Jus

Good Mornings IC X10

L/R  10 Second Hold

R/L 10 Second Hold

Back  off  on a short Mosey to  8th street for the start of

The Thang:

Partner up: Partner A would run up the hill to the stop light .Partner B would run down the hill to the dive shop each partner would do 5 Burpees and return to the center block on 8th . After the six was in do one more round of Partner B down to the dive shop 5 Burpees . Partner A run up the hill to Arendell do 5 Burpees. After the six was in Partner A and B switch sides. Partner B would run up to Arendell and do 10 Merkins .Partner A would run to the dive shop 10 merkins. On the 2nd round the Trash Truck showed up and with the great smell is was giving off  Frosted decided to Omaha and get right back on the Mosey. WE ran along the water front headed west to a block before the public boat ramp. Here we started Dora Partner A run down a block and back while partner B did 100 Merkins,200 LBC’s, and  300 Squats. We went none stop until the six was in

After the six was in we headed back down to the water front to the weight in station where we continued with the Thang:

Partner A would run around the  Big Rock Fountain while Partner B would be Burpees repeating the process until you and your partner did 60 Burpees.

After the six was in and 10 minutes to go we lined up in 2 lines and did Indian run west bound for a few minutes turning around and circling up for ;
LSF IC x 10 LBC IC x10. After the “rest break” it was run at your own pace back to the flag for around 2.7 miles . With 4 minutes to go YHC asked Flip to lead the pax in 4 minutes of stretching.

Prayers : Aflac’s Mom , Little John, MY-T’s Mom and the young lady victim of the Shark Attack.

Steamer Took us out in Prayer and finished with a great message to the Lord.

MoleSkin: It was Hot, It was smelly, I had a blast. Thank you for following me this morning and thank you for showing up .

It never gets easier you just get stronger !

QIC : Frosted Flake.