July 9th, 2016 By Alcatraz

19 MECA men were joined by 2 ISOTOPES and 1 FNG for what would prove to be a predictable #downPAINment. With a shovel flag planted and #mumblechatter in full swing a mediocre disclaimer was given and the PAX was off.

WARMARAMA:

• SSH
• IST – welcome @Google!
• Cotton Picker – those @ISOTOPE boys like to clap!
• Mountain Climber
• Merkin

2 Indian Run lines up the hill to path and mosey to picnic shelter

THE THANG:

A ladder of 6 stations, starting with a 10 count at the Picnic Shelter…

• Dips
• Incline Merkin
• Derkin
• Hold half Derkin

Mosey down hill to parking lot for…

• Squat
• Jump Squat
• Lower Half Squat
• Hold Squat

Mosey to rock pile for…

• Curls
• Lowerhalf Curls
• Upperhalf Curls
• Hold halfway

On 6 for…

• Box Cutter

On feet with rock in hand for…

• Bent Over Rows
• Overhead Press
• Front Arm Raise
• Hold rock in front

Mosey back to parking lot for…

• LBC

Back to Picnic Shelter for a set of 15 and then one of 20

With time running low, the order was switched up for the set of 15 with…

• Curls
• Boxcutter
• Shoulders
• Legs
• LBC
• Chest

Finishing back at the Picnic Shelter with a little time to spare, the PAX enjoyed The People’s Chair with 20 Air Presses, then moseyed to the road.

• Pretzel Crunch
• Low Flutter

During the mosey back to MARY, the PAX learned @Genie either has a strong affinity for blondes or was it Golden Retrievers?

MARY:

• The W
• Low Dolly
• LBC
• Box Cutter

COT and BOM!

THE MOLESKIN:

1. Great work today men! There were 360 opportunities to lift that rock. Mad props to those who had an XL rock. Tclaps to @Google for constantly pushing the pace. It’s rare that we see @Frodo running behind someone.
2. Welcome FNG Jordan! Nice work. Also a warm welcome to @DryRub and @Magnus from @ISOTOPE! Whenever you’ve had enough @JollyRoger for the week feel free to join us.
3. A PAX of @ColonelMustard, @Brownie and @Hugo launched at 0600 from MCP. They were joined by @BOS and @Chowder. The latter 2 men had already run the Millstream Repeater Convergence with some boys from @Tradition at 0530.
4. Thank you @CoolOne for sharing how we can respond in the midst of the cultural unrest in our country.
5. F3 Dads next weekend – check the email for details. If you’d like to join the Bible Reading Challenge, contact @Grinder. Thanks to @Disaster for recording the names.

Always an honor to lead the PAX!

Highlands, Isotope, Skywalker

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