Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze. It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.
The Thang
- Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
- The 3 – 10: 10 Burpees in one minute. Repeat for 3 sets
- Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
- 1 mile Run. Everyone finished between 7:45 and 9:10
- Slow Mosey with the rock to the Kaboom.
- 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
- Mosey your rock back to the rock pile.
- 1 mile run plus the extra 1/8 to get back to the flag.
Moleskin
Glad to see Tool post this morning. With all of the travelers Yank and I were worried we might be the only two. Today’s work out was geared toward preparing for the Spartan in October. I think we can streamline it a little and get 3 mile runs in.
Shout Out
More prayers for those facing health difficulties. Thanksgivings for our blessings.
Announcements
- Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
