AO: f3rollingstone
Q: Pox
PAX: Big Tuna, Pox, Jobu, Vespa-Odell, Manwich, Detention
FNGs: None
COUNT: 6
Big Tuna was back for the second week this month (couldn’t get enough of the a PoxBox) and Detention and Jobu made a glorious return. Warm and humid was an understatement and the fans didn’t seem to help much today. We did so some running … an entire mile actually. Lots of sweat and need to use the Chaulk. Great way to start a Friday!

WARMUP: 200m run then 10 each air squats, merkins, and lunges x2 and the 30 sec hang on bar. Some setup and clean and jerk instruction.

THE THANG: ‘Country Mile’
For time

200m run
40 slamballs
200m run
35 American heavy KB swings
200m run
30 wallballs
200m run
25 seated plate to overhead (45/35)
200m run
20 box jumps or step ups
200m run
15 pull-ups (band or ring row)
200m run
10 clean and jerks (135/85/double KBs)
200m run

MARY: 5 min of stretching
ANNOUNCEMENTS: Jobu at helm tomorrow for Saturday workout. Don’t leave him alone

COT: prayers for Joni friend with terminal cancer, mission trip participants, Manwich nephew in hospital (reminder to check your CO detectors), and all other

Great work all Manwich great form on those clean jerks you’ve come a long way in the last couple years at the PoxBox Keep it up. Big Tuna great to have you back. Hope it was enjoyable as the first time.