Legs, Lungs, and Core

THE SCENE: 0530 and Humid
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
SSH 15 IC, 15 SILENT, 10 PENALTY MERKINS FOR NOT FINISHING TOGETHER, DAISY PICKERS 10 IC, SQUATS 15, AND STRETCH OYO FOR 2 MINUTES.
THA-THANG: Legs, Lungs, and Core
MOSEY AROUND THE POND TO MULTIPURPOSE FIELD STOPPING SEVERAL TO HOLD AL GORE UNTIL PAX CAUGHT UP.  PAX LINED UP ON GOAL LINE AND LUNGE WALKED TO THE 25 YARD LINE AND PERFORMED SQUATS UNTIL ALL IN. ONCE ALL IN, PAX SPRINTED BACK TO GOAL LINE. PAX LINED UP AND RAN TO OPPOSING GOAL LINE AND PERFORMED SQUATS UNTIL ALL IN. RINSE AND REPEAT! PAX GATHERED AT GOAL LINE AND PERFORMED FLUTTER KICKS 10 IC, BBS 10, MERKINS 10, AND RUN TO OPPOSING GOAL LINE. RINSE AND REPEAT. PAX LINED UP FOR AN INDIAN RUN AROUND THE MULTIPURPOSE FIELD AND LINED UP ON THE GOAL LINE FOR THE FOLLOWING, MOUNTAIN CLIMBERS 10 IC, MERKINS 10, LBC 10 IC. PAX LINED UP IN THE END ZONE FOR THE FOLLOWING. SPRINT TO OPPOSITE SIDE AND JOB BACK, BACK PEDDLE TO OPPOSITE SIDE AND JOB BACK, SKIP JUMP TO OPPOSITE END AND JOB BACK. PAX PERFORMED THESE FOR THREE SETS. PAX LINED UP FOR MERKINS 10, AND MOUNTAIN CLIMBERS 10 IC. PAX LINED UP FOR THE FINAL SPRINT AND SKIDS100 AND ORANGE JULIUS TIED. MAX EFFORT FROM ALL PAX!!

AT SOME POINT WE DID SOME HAND RELEASE MERKINS FOR BOMBAY.

MARY: Dealers choice

It pays to be a winner. OJ and Skids100 picked the following for Mary.

Orange Julius – WW1 SIT UP 15 IC

Skids 100 – Box cutters until time was called at 0615

COUNT-OFF & NAME-O-RAMA
8 Pax and 3 FNG, C-LO, Murdock, Gold Finger, Orange Julius, Skids100, Pops, Bombay, and Nature Boy.
CIRCLE OF TRUST/BOM:
Integrity. Q was inspired by the effort of the PAX and the willingness to give max effort! This mornings focus was on giving max effort for the whole 40 minutes during the workout and throughout the day.
MOLESKIN:
Psalms 46:1 God is our refuge and strength, A very present help in trouble.  Bombay was happy that we performed some hand release merkins ! Skids100 and Orange Julius are FAST!!
ANNOUNCEMENTS:
GrowRuck will be here soon! Get your ruck on.