November 25th, 2016 By Grinder

4 men reported for duty in the hills of Skywalker.  Temperature was perfect, great day to work off some overindulgence at the dinner table from the day before.  Dirty was dressed up like Randy from Christmas Story…. after forgetting his hat on the sub freezing beatdown earlier this week, he vowed to never let that happen again.  No Q signed up so people’s Q it is.   YHC takes the reigns first.

Warmup 

• All the usual suspects

Thang 1 (YHC)

• Mosey down the part, stop midway for 10 burpees
• Mini Murph at the playground
  • 10 pullups
  • 20 Merkins
  • 30 Squats
  • 4 Rounds

Thang 2 (Astro Q)

• Grab a rock
• Line up on BBall court
• Medley of rock exercises and suicides

Thang 3 (Dirty)

• Partner 1 runs to street for 20 WW2 situps, Partner 2 performs picnic table exercises
  • 50 step ups
  • 50 Inclines
  • 50 Declines
• Mosey to the street,
  • 50% sprint to first street
  • 100% sprint to top of the hill

Thang 4 (YHC)

• Pretzel crunches while we catch our breath from the sprint
• 15 partner dips and 15 partner merkins on the bench
  • Repeato
• Mosey to the dungeon wall for 10 quick muscle ups to put the final touches on our shoulders.
• Down to the parking lot for 2 rounds of 10 partner throw downs

Recover

COT & BOM

• Lots to be thankful for men.  Thankful for our families.  Thankful for F3.  Thankful for our country.  Thankful that @Major’s son made it home safely from deployment and was able to spend the holiday at home.  Count your blessings and don’t take them for granted.
• TClaps to @Astro for knocking out some prebootcamp mileage.  If anyone needs a Tri training buddy, he’s your man!
• @Dirty, you had to be burning up this morning the way you were dressed…. you and @Conchito would get along well.
• Always good to see @Major.  Welcome to Skywalker brother, hope you got what you came for.
• Now let’s do what real men do today and go wait in line for 2 hours to save $5 on a toaster!!!

Skywalker

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