• When: 090618
  • QIC: Toothpick
  • The PAX: Flipper, Toe Tag

Three’s Company at The Roost

3 faithful PAX showed up at The Roost this AM. With the BRR looming, YHC expected numbers to be down…and was right.

Weather: 74 degrees, humid and not a hint of a breeze.

No disclaimer-we all know the deal. Off to COP in front parking lot.



IWx20 IC


The Thang:

Modified Murph: with the BRR here, YHC had planned for a total upper body beat down so, just like The Murph as we know it, minus the running.

100 pull ups

200 merkins

300 squats

All OYO until completion

The PAX finished in record time so off to everyone’s favorite time killer-air chair at front of CHS:

Normal air chair 1:00

RL/LL alternates :30 ea leg

Run to tennis court picnic shelter for:

20 step ups ea leg

20 dips

20 decline merkins

Run back to virtual shovel flag for dealer’s choice Mary;

Toothpick: Freedom Twist x 35 IC

Flipper: Flipper Kicks x 30 IC with some slow cadence mixed in

Toe Tag: LBC’s x 25 IC

Toothpick: plank sequence: high, R arm up, L arm up, R leg, L leg

Flipper: 5 burpees (isn’t this supposed to be abs?)

Toe Tag: some sort of yoga stretchy-thingy (again-where’s the ab portion?)

Announcements: N/A

Prayer Requests: Prayers for Kim Dickerson-went to AC Flora with YHC. All PAX running the BRR-go get ’em fellas!