It was spitting on us, but we were undeterred. As I am weeks away from being respect-worthy in the name-o-ramas, I thought I’d lead us in a celebration of the number 49.

To warm up, however, I did whatever number of reps seemed applicable to my creaky, aging joints. Since those joints get especially irritated from side shuffle hops, I started off leading the group in my own, less painful version, in which you squat when your arms go up instead of jumping your legs out. (Kind of like a Smurf Jack)

So, the Warm up:

10 side shuffle squats,

15 Good mornings

10 Imperial Walkers

12 Slow Squats

15 Willie Mays Hays

10 arm circles w/warrior pose. (Warrior circles?)

Then we mosey-ed to the front to do:

Dips and step-ups in cadence, 49 total in the following order:

10 dips

10 step ups

10 dips

10 step ups

9 dips

The Thang

On the entrance road, we did Suicide runs to each of the lampposts in succession doing 10 burpees at each lamppost and 10 air squats back at the starting point until the last one, where we did 9 Burpees and 9 squats at the last lamppost.

Then we alternated doing Bear crawl and lunge walk to the next 3 lights

At the parking lot, we did “Tracers” where we partnered up running the parking spaces all the way down on one side then back

We then travelled to do 20, 15 and 14 merkins as a group in 3 different locations totaling 49

Finally, the pyramid of pull ups where we partnered up and  each pair collectively did 49 pull ups

COT

• The Bull is Saturday, April 14th, sign up on the F3 Mega Doc

• Prayers for the family of Avalanche’s friend Sonny who died suddenly at age 42 leaving a husband and 3 children behind. Hit him up on Slack for more info.