Fresh Off Of A Long Layoff

Good morning all Wirenut here fresh off of a long layoff due to work, vacation, & a nice little quarantine R&R. I guess it’s about time to bring the pain.

Warm up as follows

SSH, Gravel Pickers, Don Q’s, Air Presses, MNC all in cadence

Pledge

22 for the Vets

Mosey to lower lot and gazebo time to put in some work

10 rounds

5 Pull-ups 20 meter run to lights at center of lot 10 Merkins 20 meter nur to top of the lot               15 Air-squats 40 meter run back to gazebo

Partner up for AMRAP and run

Round 1                                                                                          AMRAP – Big Boys – partner runs length of lot and back and then switch

Round 2                                                                                           AMRAP – Bench Dips – partner runs length of lot and back and then switch

Fellowship Mosey back for COT, Prayer Requests, and Announcements

Prayers for our country                                                          Westside’s Dad, Barrel Racer, SA and his family, and many many more I’m sure I’m missing something and I apologize for that

Announcements
McAdenville workout on Labor Day, JJ5k, Snowbird, 10 year anniversary, 24 hour 50mi. run on Labor Day weekend

Thanks to all you guys for the constant push physically, mentally, and spiritually. Thanks for being the Men that you are for your friends, families, and communities. Thanks for making me better than I was yesterday.