June 1st, 2017 By Cupid

16 PAX grunted it out on a beautiful Thursday morning for a total body beatdown

Warm Up
Count off by 3’s, each group runs to one of 3 stations and sets up: Sand bags to Sta. 1, tires to Sta. 2, big rocks to Sta. 3

The Thang
WOD is based on “Fran”, a sequence of 21-15-9 reps done AFAP. PAX break up into 3 groups and rotate through stations, with a max time limit of 10 minutes per station. If a PAX finishes early, he proceeds to the next station:

Sta. 1 (the original Fran)
21-15-9
Pull-ups
Merkins
Sand Bag Thrusters

Sta. 2
21-15-9
V-Ups
In-and-Outs on tire
7-5-3
Tire Flips

Sta. 3
21-15-9
Rock KGB’s
OH Rock Lunges
Rock Manmakers

If completed, begin stations again (modified from original plan of running to bridge and doing 35 or 45 dips depending on how well you did on your math EOG’s

Mary
30 Second flutter kick
Three 5 second reverse body arches
Three 5 second face down/face up body arches (felony stretch)
Cobra to downward dog
Triangle side stretch

Moleskin
Fran is a tough workout by itself, so good job to all PAX for toughing this out times three. Pull ups, manmakers, and tire jumps got pretty tough as the morning progressed. Shoulders are wrecked. Thanks to Mountie and Skinner for advice on the felony stretch. Mountie, we can understand his expertise, but principal Skinner? Shout out to S & W for toughing it out with an injury and seeing it through. You have our respect.

Prayers for Tim Mullins and his family, fighting cancer. Prayers for our children )and their teachers), as the finish the year with EOG’s. Prayers for the golf tournament, championed by Catfish (may it succeed beyond all expectations)

As always I am humbled by your efforts and honored to lead this fine morning.

Aye!

Phidip

Concord

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