Simple…but Effective

AO: Big Creek

When: 2024-05-15

QIC: DirtyMO

PAX (6): Crab Cake, Mantooth, Napalm, Spit Valve, Valley Girl

Warm-O-Rama:

The Pre-runners came blazing in from their pre-run marathon just in time to get started. Did a little mosey around the parking lot with some warm-up exercises:  SSH, weed pickers, hill billies, good mornings.

The Thang:

Moved to the pavilion for Round 1:
  • Merkins, Bench Squats, LBC's.  Performed 3 sets in cadence
  • Ran the bean
  • Durkins, Split Squats, 3 count flutters.  Performed 3 sets in cadence
Moseyed to coupon pile for Round 2:
  • With coupon, performed a round of core: twist and press, on the shelf, around the world
  • Ran the hill and performed three burpees at the top
  • With coupon, performed two rounds of CPR: Curls, Overhead Press, Tricep Raise (skullcrushers)
  • Ran the hill in between each set with three burpees at the top.
Back to the flag for some box cutters to close out our time.

COT:

Prayers to Swipers family as they learn good news regarding his sons procedures. Prayers to Snoopy PAX from Grindstone for his father in law's lung cancer surgery Announcements:  Murph details coming, June 8th Night Shift run details coming  

Naked-Man Moleskin:

Always a pleasure to lead you men...signing up to Q also helps keep me accountable to the gains I want to achieve while fending off the dreaded fartsack.  Remember: "If you aren't willing to work for it then you can't complain about not having the results you want to see".

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