October 30, 2018

Double Quarter Pounder w/ extra Merkin

Lair, Uncategorized, Weekday

THE SCENE: mid 50’s and perfect. Naitch and I came in hot just in time to give the 1 minute warning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 20 IC

Abe Vigoda x 10 IC

Merkins x 15 IC

Imperial Walker x 10 IC

THA-THANG:

  • Merkin Mile to Field 1
  • Sprint 25 yds, Merkins x 25, Backpedal to goal line
  • Sprint 50 yds, Squats x 50, Backpedal to goal line
  • Sprint 75 yds, Mountain Climber x 75 (2=1), Backpedal to goal line
  • Sprint 100 yds, SSH x 100, Backpedal to goal line
  • Plank until all in
  • Rinse and Repeat

MARY:
Hello Dolly-lama x 15 IC

Big Boy Sit-ups x 15 IC

Flutter Kicks x 15 IC

Jane Fonda x 15 IC

Mosey to Shovel Flag

Worst Worst Merkin Ever x 5

COUNT-OFF & NAME-O-RAMA
5 PAX (Skids100, Nature Boy, Utah, C-Lo, Pops)

CIRCLE OF TRUST/BOM:
Psalm 5:3 “In the morning, Lord, you hear my voice; in the morning I lay my requests before you and wait expectantly.”

MOLESKIN:
It doesn’t get any better than the Lair as far as beatdown options. The lake path, the turf fields, the playground zone, the hill, rucking paths, Bombay’s truck of pain…y’all need to check it out.

The pain caused by Tomb Raider’s beatdown on Saturday produced some good mumblechatter with my running workout. I almost fell flat on my face getting out the truck this morning. #legsstoppedworking

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