• When: 12/05/17
  • Workout Style: High Tempo
  • QIC: Steamer
  • PAX: Deebo, Madoff, Shroom, Bucky, Jang, Misty, Crabby, Second Mile, Lassie, Ron Burgundy (Respect), Pasquale, Ricardo, Ramses, Bayliner, Hillary, Griswold, Squid, Rosie, Gertrude (Respect), Steamer
  • AO: Back Blasts, Dreadnought

It was a warm December morning as Misty, crabby, Griswold, and YHC warmed up with The Standard.  I set the bar high due to the competitive nature of the Dreadnought.  With no FNGs and a mission statement nailed YHC was witnessing 19 mouths of mumblechatter beginning to stew.  We took off on a 400m running,

Warmarama:

Cotton Pickers IC x 10

Good Mornings IC x 10

SunGods IC x 10, reverse x 10

Down Dog for 13 seconds followed by Hand Release Merkins IC x 15

Before leaving the confines of the WC track we began our Rack and Stack with:

Burpees OYO x 10

Run to Glad Tidings

Burpees OYO x 10

Doublewides SC x 20

Run to the first trail light

Burpees OYO x 10

Doublewides SC x20

Mountain Climbers IC x 30

Mosey at a brisk pace to the end of the first bridge for:

American Hammer IC x 30

LSF IC x 30

Mosey to the water fountain by Swinson Park for:

15 of the following IC:

Plank jacks

Peter Parkers

Mountain Climbers

Alternating Shoulder Taps

Mosey to the Tennis Courts for 7s:

1 Burpee/ 6 Hand release Merkins to 6 Burpees/ 1 Hand Release Merkin

Funtimes

Mosey back toward the trail stopping in reverse the same stop coming out.

Stop 1:  Squats SC x 10

Stop 2: Groiners SC x10

Stop 3: Thrusters SC x 10

Stop 4: Hand Release Burpees OYO x 10 at shovel flag

Mary: 400m 6man Indian Run with 3 teams, 400m cooldown

Hard Stop.

COT:

Continues prayers for Shroom’s friend, and for Aubrey, Waylon’s daughter.  Ron Burgundy begins Respect Site Q duty this week at the Big Rock Landing.  T claps!  Aflac has the HIN and YHC has the Carterican Court.  YHC took us out very thankful to be with the men of F3..

Steamer out!

TClap |
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