October 6th, 2022 By Bill Shep

PAX: sheepdog, tartar, exit 54, constitution, bearclaw, deadhead

Q: hacksaw

Date: 10/06/22

 

YHC and 6 other cool guys(Deadhead made 6, rehabbing and looking strong), made it out and readied themselves for their work! Sheepdog had kettlebell ready for #IPCWK5, but no can do today, the workout was already ready. 0530 arrived, off we went!

Warm-up and disclaimer/mosey
SSH x 10
IST x 10
Merkins x 10
Mountain Climbers x 10

The Thang
mosey towards the bullpen, confused the Pax, Exit54 said I would get back on course, started running in/out of the wooden poles off sidewalk. after noticing the potholes, got back on sidewalk and commenced beatdown.

10 rounds
10 x HRM
10 x CDD
10 x Stepup(5 L/R)
10 x Superman Pulses
10 x Low Dolly
each round, 7 second sprint/mosey back.

mosey to suicide lot
Partner up | 3rd parking line-5 Yurpees
100 x Tempo Merkins
200 X Flutters
300 x Squats
400 x SSH
(only made it to Tempo Merkins, some got to combo Merk/Flutters, ran out of time)

Mary
10 x RBC
10 x Pretzel Crunch
10 x Squirm

name and COT

• strong work by all, Deadhead strong work getting back. Nice to have the cooler temps in the AM , so no blanket of humidity!
• November 5 tentative date for the Blood class, Exit 54 will update soon.
• November 19, Quarry run still has openings
• good to hear Constitution and Exit 54 soccer teams doing well!
• Constitution brother doing better, out of danger, great news!
• continued prayer for Solocup and Family, my M with her aunt passing and her best friend’s, best friend.
• open hands and give, be the presence needed!
• always an honor to lead

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