Today marked our third “monthly 5K” where PAX run the same route each month, working toward besting their previous time. It turns out I’m getting slower with each round. :-). 4 PAX + YHC arrived well before the whistle (a first for this crew) and we were off.

Warmup

• SSH x 25 IC
• WMH x 10 IC
• IW x 10 IC
• Long and slow lunge walks to end of parking lot
• Toy soldier / Frankenstein walks back to start of parking lot
• Various stretches
• Overhead Claps x 10 IC
• Seal Claps x 10 IC

Thang

Crowd Pleaser Pyramid

• 1 Merkin + 1 Groiner, Hold Plank
• 2 Merkins + 2 Groaners, Hold Plank
• 3 + 3, Hold
• 4 + 4 Hold
• 5 + 5 Hold
• Back down to 1

5K from circle, around clubhouse, to Mann’s Chapel and back around.

No Mary

Announcements

• Marathon overnight ruck on Friday, 5/3 at 8pm. Depart from Bastille AO (Southern Village)
• BC Games is happening, 5/17-5/18

COT

Thanks for coming out and supporting the monthly 5K challenge. Nothing better than starting your day with some really hard work to make everything else seem easy. Go out and be awesome. Aye.

Moleskin

Griswold and Rambler joined COT since they had just wrapped an unrelated ruck at the same time the Rabbiteers were finishing. And Griswold appearing in a Rabbit BB may be a first.