July 6th, 2018 By Fire Chicken

10 PAX gathered for a humid Friday morning not knowing what the Gunny had in store.

Mosey to flagpoles in front of City Hall.

SSH X 25 IC

Cotton Pickers X 15 IC

High Knees

Butt Kickers

The Thang:

Mosey to the “U” (about a 1/3 mile one way). As a group run 50% speed to halfway point, all you got the second half, then 20 Merkins on the Q’s count on that end (1 round). Recover, run 50% speed to halfway point, all you got the second half and 20LBC’s (2nd round). Rinse and Repeat. We managed 5 rounds.Before we headed to Mary we completed a couple 100 yd. gassers.

Mary

Low flutters X 25 IC

Dolly’s X 15

A variety of stretches and Broga.

Announcements/Prayer Requests: Prayers for Recycle as he is moving back to Illinois, the kids trapped in the cave in Thailandand rescuers, the Liberty Fire Dept. and family members of the Firefighter who was killed in an MVA on the way to a call.

Moleskin:

The goal this morning was to work on speed, endurance and form. I knew I had hit the nail on the head when on about the 3rdtrip around the “U” Rooster asked me what was I thinking when I planned out this morning. That being said there was no Merlot spillage and everyone survived. Thanks for letting YHC lead this morning, it is always a pleasure.

Aye!

Gunny

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