First day of fall at the Goat

First day of REAL fall at The Goat featured low temps in the 50s, a full moon, and willingness to put up with a parade of horribles Tesla’s way.  It went something like.

COP:

SSH X 25

5 burpees to honor the train

IW X 25

6 burpees OYO

merkins X 15

7 burpees OYO

Foot to hand stretch each side

8 burpees OYO

Mosey over to the park for some partner work.

Round 1 : P1 runs halfway over the bridge and does 5 hand release merkins. Then all the way and 10 HRMs. Mosey back.

P2: Dips until P1 returns.

Flapjack.

Round 2: same run by P1 with 5 jump squats, then 10, mosey back. P2 does heels to heaven. Flapjack

Round 3: P1 does same run as before with CDDs 5X10 as before. P2 does LBCs.

Mosey back to Gazebo for more punishment:

pull ups: 10X

Mike Tysons: 10X

Copperhead Squats: 10X

Repeat three times.

Bear crawl up the hill, mosey back, all Pax.

Lunge walk up the hill, mosey back.

Mosey down to the bottom for triple nickel.

Merkins at bottom 5X

run to intersection

LBCs at top 5X

Repeat five times

NMM: Great work by the Pax today, hate we only had four on such an awesome morning. Really getting comfortable leading at this A/O. Lots of toys to play with. Full moon and great weather helped. Talked about a beer at Mayworth’s on some midweek night coming up. Will put that together for some 2nd F fun.

Great to lead these guys. Tesla is enjoying dual citizenship in Gashouse and Metro immensely. Bring a fNG with you next time ad let’s keep moving on!

Tesla out.