7 PAX took part in a ruck PT EC led by DOI. Shoulders, legs, chest, and triceps felt useless upon completion.  YHC regretted his decision to take part in this.  EC 5k definitely the better option.  What kind of energy reserves could YHC draw on for the ME.  Big Sky had to peace leaving us with 15 for the ME.

Warm-Up:

Start with a warm-up lap around the green

• Good mornings x 10
• Reverse lunges x 10
• Makhtar N’diayes x 10
• 8 count body builder x 10

The Thang:

Start with a Bataan Death March around the green.  This is a modified Indian Run.  Last person in line does 5 burpees and then runs to catch the front of the line.  As they pass the back of the line, they tap the new back of the line who now starts their 5 burpees.  Took about 2 and a half laps around the green to get everyone to go once.  It got the body warm, but wasn’t quite up to F3 standards of difficulty.  Q Notes: break into smaller groups to increase the intensity of the workout.

Starting on the corner of Aberdeen and Market St, bear crawl to the next corner.  Perform squats as you wait for the six.  Next, lunge walk to the next corner.  More squats.  Lastly, gorilla crawl to the next stop sign.  This is when the workout got real.

Head down the hill between the garages for 30’s, a higher rep version of a traditional ladder.  25 merkins at the top and then 5 jump squats at the bottom.  Reps change by 5 on each successive trip and always add up to 30.  Finish with 5 merkins and 25 prison squats.  YHC had been paying attention to the hills leading up to the green during the entire WO, and noticed this street had no traffic coming out from it, so naturally we had to dodge at least half a dozen vehicles.

Mosey back to the green.

Mary:

• Crunchy Frog
• Hello Dolly
• Heels to Heaven
• LBCs

COT:

• Prayers for the victims and their families in Las Vegas
• Welcome FNG Fahrvergnugen.  Hopefully he knows how to pronounce it.  He is a German chemist.