January 15th, 2018 By Wexler

5 Pax made it out this morning in the dropping temperatures and under a heavy cloud.  Physically we were here but our thoughts and prayers were definitely down @Pile Driver for Gremlin, his family, and his F3 brothers.

Warm Up
:
Short mosey
Disclaimer and respects to Gremlin and his family
SSH x20
IST x15
Windmill x15
Burp Merks X5 OYO

 

The Thang:
Mosey over to the Bridge

Ladder over the bridge starting with 20 Dips to 2 Carolina Dry Docks. Alternate by 2.

Mosey to Victory Circle

Side Squat walk up the ramp, alternating sides at each flag pole.

20 Squats

Run down the stairs and under the tunnel to the benches

20 step ups (10 each side)

Run back up the other set of stairs

Repeato X 3

Mosey back for Mary

Mary:

• LBC X20
• Reverse Crunch X15
• W X10

COT

Moleskin:

Heartfelt prayers to Gremlin’s family and friends.

Special prayers for @Turbine’s friend in NY who was recently diagnosed with Brain Cancer and is just starting up treatment. 

Remember to keep all those less fortunate out there in your prayers.  Especially the homeless trying to survive in these freezing temperatures.  Small acts of kindness can have huge results as @Rerun knows from his son and himself giving a young man a coat and some food this past weekend.

Great job out there!  You guys crushed it today.  As always, thanks for the opportunity to lead!

Quote of the Day:

“When you were born, you cried and the world rejoiced. Live your life so that when you die, the world cries and you rejoice.”  – Indian Proverb

Harrisburg, The Dawg House, White Lightning

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