October 19th, 2017 By Deuce

Much to everyone’s delight, Old Glory returned to warm us up.

Warmup

• SSH x30
• Windmill x10

Mosey to the other side of the parking lot.

The Thang

Start with a 1 Mile Run– Fastest pace~ 7:00/mile

Continue running, adding in four pain stations, and repeato until time runs out:

• 20 Merkins
• 20 Lunges
• 20 Burpees
• 20 WWII Sit Ups

Finish with a 1 Mile Run– Fastest pace~ 8:15/mile

Moleskine

• Old Glory never disappoints.  You know its tough when the WWII Sit Ups, Merkins and Lunges are your opportunities to “rest.” The burpees really take it out of you. Here are our results:

Date	5/18/2017	10/19/2017
Pax	Laps	Laps
Baby Face	4.25	4.25
Brutus	3.25	3.25
Deuce	4	4
McGruff	4
Motown		2

• Next Up: Mint Hill Metal, 0530-0615, at The Park on Wilgrove. High Chair has the Q.  Can anyone say 75lb kettlebell?

Peace,

Deuce

The Gunnery

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