3 PAX had an xl ruck today starting at 4:30 AM, not for the faint of heart. The rest of the PAX, lazy or sensible depending on your view, collected promptly at 5:45 for a breakfast of champions. Beefaroni time!
2 FNG’s bravely faced the unknown and came out victorious with fantastic names. Welcome Megatron and (Inego) Montoya. “You killed my father, prepare to die.”
Warm up
IW x20
Willy Mayes Hayes x10
Arm circles x10
Plank stretches
ME
Mosey to the bottom of the hill for interval sprinting
5 burpees and sprint to the next intersection
10 merkins and sprint to the next intersection
15 jump squats and sprint to the next intersection
20 dry docks and mosey to the traffic circle
Split the group
Half the group does wheel of merkin carousel x10 each direction
other half alternates peoples chair and BTTW
Switch
Mosey back to the intersections
20 burpees and sprint, 15 merkins and sprint, 10 jump squats and sprint, 5 dry docks
Form 3 lines for Bear crawl inch worm up the hill. 2 cycles each PAX
Mosey to the dip station x 25, x20, x15
Mary
Crucifix holds x 3
Heels to heaven x 15
FIN
COT:
CARPEX Odyssey coming up
Opportunity for 3rd f work with Podric
2nd F @ 8PM on the 9th Town Hall SoVi, PAX only
2nd F @ 4 on the 22nd @ Chum’s AO. All family welcome. Small donation of $5 requested
BOM:
Always believe in yourself and the strength within you. Its easy to sell yourself short but you are always stronger than you think. Thoughts go out to Doi’s M and Fat Cat.