May 3rd, 2018 By Big Tuna

Five pax enjoyed a nice beat down at the Gunnery this morning. The temperature was just right – about 60 degrees and we started at 05:30 with only 2 but grew our numbers to 5 so that was an impressive feat. We were happy to see Deuce at the Gunnery as he arrived later after his warm-up of driving to Mint Hill first and running several laps was completed 🙂

Warmup 
Slow mosey around the parking lot with parking stripe shuffle added (and we welcomed Brutus at this point)
• Side Straddle Hop (x15, IC)
• Windmill (x15, IC)
• Plank Jacks (x20, IC)
• Mountain Climbers (x20, IC)
• Low Slow Squat (x15, IC)
• Merkins (x10, OYO)
And then we also welcomed Morning Wood during the warm-up.

The Thang
Mosey to near side of school with railings
10 – Supine pull ups (overhand grip)
10 – Decline merkins
10 – Supine pull ups (underhand grip)
10 – WWII Sit-ups
Run 1 lap around side parking lot
Repeato including parking lot lap

Run to hill area (stopping at loading dock for 15 muscle-ups)
Bear crawl up hill and sideways bear crawl down, 10 merkins at bottom
Crawl bear up hill and sideways bear crawl down, 10 merkins at bottom
Peoples Chair with air presses (25x, IC)

Mosey to far side of school area with benches / picnic tables
10 – Abyss push-ups
10 – Split Squats (each leg)
10 – Incline merkins
10 – Dips
Run down and back in court yard area
We welcomed Deuce while doing this station!
Repeato including courtyard run

Parking Lot – 4 corners plus center station and clock merkins
• Start in center, run to corner and do 5 burpees (20 burpees total)
• Return to center, and do 10 jump squats (40 jump squats total)
• Round of Clock merkins (10x/side, IC)

Indian Run around parking lot, last person does 10 merkins and then runs to front of line.

Mary
• LBC’s (20x, IC)
• Flutter Kicks (20x, IC)

Announcements/COT

• Merkin Challenge for May is in progress — not too late to get started !
• Good luck to Baby Face at the Time Laps event this weekend. Run fast and run far!!!

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