We had 11 this morning at The Goat. It was nice seeing Rebar back out in the gloom.
Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
WARM UP:
Stretches including Windmill, Toy Soldiers and Paver Pickers (since we’re at the GOAT).
The BEATDOWN:
We took a run on Center Street and headed to the parking lot of the First Baptist Church for a 20 minute Tabata workout (20 exercises, 40 seconds on and 20 second of rest).
Next, we did four corners. At corner one (10 merkins), corner two (10 merkins, 20 Rocky Balboas), corner 3 (10 merkins, 20 Rocky Balboas, 30 squats) and corner 4 (10 merkins, 20 Rocky Balboas, 30 squats, and 40 SSH).
We finished up the four corners at the bottom of 9th Avenue and then proceeded to run up 9th avenue and back and do the following exercises (25 Goofballs, 25 Mountain Climbers, and 25 American Hammers).
ANNOUNCEMENTS:
Beer Ruck: Saturday, December 9 beginning at 11:30 a.m. See preblast written by Bos.
Beer Mile: December 30 (Sargento will have details soon).
PRAYERS:
Tesla’s sister.
Ocho’s Gradmother
Mayor’s recovery from knee surgery
PAX on IR and those PAX dealing with illness.
Aye,
Radar