AO: sawmill
Q: Full Metal Jacket
PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Valdez
FNGs: None
COUNT: 9
WARMUP: Three pax (Gepetto-Valdez-Rudder)ran an off-road 1/2 Marathon/three pax (Cheesesteak-The Beast-Lemmy)ran a lot of miles on road and HS track/Three pax (Flapper-Goodspeed-FMJ) did the below:
THE THANG:
1. Typical warmup
2. RAB (Run Around Blythewood)
A. Ran to 7 locations (each approx. 250-400 yds apart)
B. At each location, each pax did: 5 Burpees/10 Squats/15 4-count flutters/25 Merkins
C. At Blythewood Baseball Park, each pax went to a bench and did 3 sets of: 25 LBCs/10 step-ups each leg/10 Decline Merks
D. Ran to AO and did: 20 Merkins in first parking space; decreased by 2 Merks each parking space, until 2 Merks in final space.
E. Did 10 squats in first parking space; decreased by 1 squat until 1 squat in final space
F. Mary for three minutes
ANNOUNCEMENTS: Keep posting and sign up for Qs!
COT:Prayed for all pax and families; specific prayer for Goodspeed and his discernment in selecting one of three job offers!
Q: Full Metal Jacket
PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Valdez
FNGs: None
COUNT: 9
WARMUP: Three pax (Gepetto-Valdez-Rudder)ran an off-road 1/2 Marathon/three pax (Cheesesteak-The Beast-Lemmy)ran a lot of miles on road and HS track/Three pax (Flapper-Goodspeed-FMJ) did the below:
THE THANG:
1. Typical warmup
2. RAB (Run Around Blythewood)
A. Ran to 7 locations (each approx. 250-400 yds apart)
B. At each location, each pax did: 5 Burpees/10 Squats/15 4-count flutters/25 Merkins
C. At Blythewood Baseball Park, each pax went to a bench and did 3 sets of: 25 LBCs/10 step-ups each leg/10 Decline Merks
D. Ran to AO and did: 20 Merkins in first parking space; decreased by 2 Merks each parking space, until 2 Merks in final space.
E. Did 10 squats in first parking space; decreased by 1 squat until 1 squat in final space
F. Mary for three minutes
ANNOUNCEMENTS: Keep posting and sign up for Qs!
COT:Prayed for all pax and families; specific prayer for Goodspeed and his discernment in selecting one of three job offers!