July 9th, 2019 By Indiana

16 PAX, Nice Breeze out of E made it better than most mornings. Smell of garbage was sadly missed by many.

WARM UP

AO Lap stopping at BB court near meth head shelter

SSH x 25
Cotton Pickers x 10

Mt Climbers x 20

Mosey back to top lot opposite the rock pile

THE THANG

Core Melter ( Series of core exercises followed by a 700 yard run loop of recovery)
Majority in 4 count cadence of 12 reps

Alt Leg V ups x 12

ROUND 1

Homer to Margie x 6 with 5 sec descent

Alt supermans x 12

Freddie Mercuries SLOW x 12

Run a lap stopping at Pull up bars with Toes to Bar x 5
Pull ups x 5

ROUND 2

Peter Parkers x 12

Rosalitas or YES/NOs x 12

Planks with leg raises x 12 and knee to elbows, knees to chin

Low Flutter x 12

Run a lap as above with Pull ups and Toes to BAR

ROUND 3

V ups x 12

Stump Jumpers x 12

Brazilians x 12

RUN A LAP with 3 Pull Ups and 5 Toes to Bar

Mosey back to upper lot, grab gear, head to MARY

MARY

LBC x 12

KBGs x 12

Crabberwalky x 12

Superman/Ironman

Broga

MOLESKIN:

Great morning. Great group. Still pretty toasty and blower was on. Prayers said for MM 2.0s on mission trip, Mayweathers Dad for healing, Sir Topam and Trickdaddy on mission.  Prayers said for Deertick who suffers from narcolepsy. Just diagnosed.  Closed with the Lord’s Prayer. Boycotted SB coffee after what they did to Mounties and our homies in Tempe. GWC has better brew anyway.  Although I do miss the big male barista going through the change.

“I will bow down toward Your holy temple and give thanks to Your name for Your loving kindness and Your truth; For You have magnified Your word according to all Your name.” Psalm 138:2

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