June 16th, 2018 By Fire Chicken

God provided a beautiful 70 degree morning for the Hateful Eight and a sweaty beatdown.  No breeze and humidity you could cut with a knife.

Warm Up:
Mosey to Dale Memorial

COP:
Slap Jacks x 20 IC
Cotton Pickers x 15 IC
Mt Climbers x 20 IC
Back/Leg stretch

After COP line up for reverse Indian run around outer loop of Dale statue.  Most PAX took about 1 1/2 laps to catch the back except the speedy Capt. Morgan who caught up in about 3/4 lap.  Dude has long legs

Short recovery and mosey to RR track for some plate work

Everyone grabs a steel plate for a compounding circuit as follows:
20 curls

20 overhead press
20 curls

20 skull crushers
20 overhead press
20 curls

10 sec static hold in a squatted position
20 skull crushers
20 overhead press
20 curls

20 bent over rows
10 sec static hold
20 skull crushers
20 overhead press
20 curls

Return plates and mosey to parking deck

Stair-o-rama (up 2 flights, down 1 until you reach top level)
Top level 20 merks, 20 low flutters IC, 20 LBC IC
Ramp-o-rama (down 2 ramps, up 1 until you reach the bottom
Repeato stair-o-rama, top level workout, and ramp-o-rama

Mosey to sidewalk and line up for cackalackachoochoo.  All PAX in plank position lined up side to side while one PAX jumps over each PAX’s feet.  Completed 3 rounds

Mosey to Mary

Mary:
Deer Ticks x 20 IC
Dying Cockroach x 20 IC
KGB’s x 20 IC
Side Crunches right and left x 20
Assorted broga and stretches

Moleskin:
Beautiful morning, just very humid, which brought out the sweat.  Mighty Mouse gave me a shower when he jumped over my feet during cackalackachoochoo.  Everyone seemed to be in good spirits this morning, especially Catfish who was chatty even for Catfish during WOD.
WOD was a good blend of strength work and running.  Logged just over 3 mi running but muscles were cooked from plate work.
Prayers lifted up for Chip Franklin who was in a bad motorcycle accident, Silver Back who is headed to Boston for missions work, and VBS at Catfish’s and Gunney’s churches this week
Most PAX retired to coffeeteria for some great convo.

Thanks for posting today.  Always an honor to lead.  You guys are awesome.
Trick Daddy

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