Fitness, Fellowship, Faith
Despite the weather man predicting heavy rain, thunder storms, and possibly tornadoes, not a drop of rain was felt at Diablo Sammich. We’ve been blessed.
Ruck to Waffle house, smell the syrup and back, with 20 squats, 20 merkins, dips, and imperial walkers interspersed.
We don’t care what the weather man says. You can’t have freezing rain at 34. Thanks War Eagle keeping us up.
Pledge to bank no longer there flag.
Early morning, chilly, but balmy 30, not quite the 17 earlier.
No Q in sight so the old fart stepped it up, literally up the River Hill.
Mailbox time with 10 reps, merkins, Imperial Walkers, squats, monkey humpers, lunges, at each mail delivery, to the top. On our sixes for LBC, flutters, heels to the sky in the cul. Thankfully no cars.
Down the hill to Bank wall for step ups, dips, and incline merkins.
Great PAX, solved many problems. Come get passed by a group of F runners.
Announcements, CoT
Good morning, chilly 17*, Painlab work as easy as ABC
Pledge and warmup with Gashouse regulars.
Work 45 sec, rest 15, AMAP break 1 minute
A-Annie, B-Bobby Hurley, C-Copperhead squat
4 repeats
A-American Hammer, B-Box Cutter, C-Crab Humper or mod Crab Crunch
4 repeats
A-Al Gore, B-Bear Crawl, C-Carolina Dry Dock
4 repeats
A-Ass Kickers, B-Baby Crunches, C-Cockroaches, dying or resurrecting
Cool down stretching, hammies, quads, calfs. All to old fart Classic Rock and Roll from 70s and 80s.
What happens with double respected Q
Ruck 3.1 mi
Squats, ruck to hill, up to cul for chest press, LBC, Overhead pulls, squats. Down to squats, Al Gore, dips. Announcements 66% committed to blood drive.
COT
Rainy intro, pledge
Ruck to Hill
Mailbox to mailbox up the hill
Duck Walk, Side lunges, Imperial walkers, Lunge walk
Plank, Plank Jack, Shoulder Taps
Ruck down
repeat up
Ruck down to bank shelter for Ab work
LBC, Flutter kick, American hammer, Chest press
CoT
Thanks Hims who like the rain on my virgin Q
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