August 24th, 2017 By HotWheels

Pre Run……Brutus and Hot Wheels took off at 5:05 in the cooler temps for a 2 miler warm for the up coming beat down.  Not our most aggressive run for sure but we posted and got the miles in…..

+ Brutus ran 4 mile Pre Pre Run…..The guy is nuts…..

4 strong men posted for today’s “Heard it from a Friend”

Warm O Rama

Mosey around the precinct, 20 SSH, 10CP/10WM, 20 IST, 20MC, 20LBC.

The Thang

30X30 is a 2 Mile mosey in 30 second intervals with MARY on the GO, Run 30 seconds / Exercise 30 seconds non stop for the next 35 minutes.  We’ll work in the following;

Mercins, Lunges, Dips, WWII, Mountain Climbers, LBC, SSH, Squats,  Mason Twist, Dercins, Jump Squats, Incline Mercins, Muscle Ups, Ball to the Wall, Plank, Reverse Plank, Quadrofelia. etc.

All in all, a great time out there this morning.

Last Red Friday at the Precinct is tomorrow morning Q is YHC, don’t miss it.

At the Tradition Cruise last Saturday, “The Rock” was bragging ( Moaning ) about this 30X30 beat down at the Dog house last week and I thought to myself.  Hmmm…. I need to inflict this kind of pain on my PAX back the Precinct……. Now you know the rest of the story!

 

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