X Marks the Spot

Preamble:

Showed up at the Stone around 5:45 and noticed a car already there and empty. It was Soul Glo’s car but he was nowhere to be found. So I started my pre pre run before the other PAX showed up for the pre run. I found Soul Glo at the upper parking lot doing his own BD. Kudos to you brother, you could have just gone home we no one showed at 5:30 (we moved the time back an hour for the holiday) but you didn’t, you stayed and got better. Soul Glo joined me for the pre pre then joined us for the pre run. Spoke with my brother-in-law yesterday and EH’d him for the BD. Bingo when we returned from the pre run there he was, welcome brother.

Warm-O-Rama:

Short mosey to the upper parking lot by the baseball fields for:

SSH

Imperial Walkers

Circle Burp

Then Crab Cake pulls in and we mosey back to meet our brother at the football field.

The Thang:

4 Corners with a center stationed. Strava art turned it into an X. Consider this a simple and effective old school type beat down to keep us moving and warm!

• Start in the center and run to 1 corner for 20 merkins and then run back to center for 3 burpees
• Run to next corner for 19 jump squats and then back to the center for 3 burpees
• Repeat – decreasing quantity of each exercise by 2 for each corner:
  • Merkins: 20 – 18 – 16 – 14 – 12……down to 2
  • Jump Squats: 19 – 17 – 15 – 13……down to 1
  • Big Boys 18-16-14
  • Carolina Dry Docks 17-15-13
  • Return to center after each corner for 3 burpees
  • Once you finish – mary for the six or find a pax and finish with him

COT:

Name the FNG Herbie.

thoughts and prayers for those less fortunate and continued prayers for those suffering with addiction.