Day: June 14, 2024

2024 version Lightning

Saturday July 6

As noted by the name this is a PT test for speed.  Using the same track that was used for classic PT test, the workout will consist of:

1Lap

25 SSH

2Laps

50 Merkins

3 Laps

100 LBC

4 Laps

100 LBCs

3 Laps

50 Merkins

2 Laps

25 SSH

1 Lap

Have fun and remember its you vs you – put forth your best effort and don’t worry about what anyone else does – All pax not on IR can do this.

SYITG – Defib

6 pax posted for a late Friday morning beatdown.  One actually triple posted (Take a guess who that may have been)

After quick warmup of SSH, Imperial Walkers gravel pickers and merkins we headed across the street to the parking lot next to the greenway where we did escalating / de-escalating 4 corners with 10 Mike Tysons, 20LBCs, 30SSH, and 40Moroccan night clubs.  Next we did some bench work with 25 step-up each leg, 10 dips, 10 derkins, 20 step ups, 15 dips and 15 derkins.  Mosey back to parking lot for 11s across full length of lot with big boys and burpees.  It was here that YHC thought about dying.  Flintstone really pushed me and of course GD lapped the rest of us.  with time running low we moseyed back to legion park but not before doing a few laps of Indian run around main street.

COT

Announcements:

F3 dada 7am Saturday at Martha Rivers (Gashouse closed, other AOs open)

Lunch on Wednesday June 19 at Bubba 33

Lightning workout July 6th at all AO’s

Annihilation July 13 at Folsom – Slaw

Prayers for Huck , Barns family, Jackson Curti, Maybelline’s mom

Until next time

Defib out

This was one of those mornings where I just couldn’t seem to find my full stride, I appreciate the support and equal push from all the PAX.
WARMUP: SSH, Windmills, Gravel Pickers, Mountain Climbers, Imperial Walkers, Moroccan Night Clubs, Overhead Claps, and Hillbillys
THE THANG: We headed over to the parking lot for a few “rounds” of Toy Soldiers, Butt Kickers, High Knees, Monkey Sliders, and Bear Crawls
We then headed to the bridge and did 3 sets of Bulgarian Split Squats, Derkins, and Step ups
Then we went back to the parking lot for a set of “7’s” with squats and Mike Tyson’s
We made it back to the pavilion with 10 min on the clock so we fumble through some work on the stairs doing merkins up then merkins down, and also dips up (but not down)
EZ called it stupid and we all kinda agreed so we settled on running the time with MARY.
MARY: LBC’s, Cockroaches, Flutters, Kraken Burpees (thanks SA),  Merkins, Michael Phelps, and Freddies
ANNOUNCEMENTS: 2nf F lunch 19th, F3 Dads this Sat.
COT: Travel, Families, Turtle Mans family