Some Saturday Circuit Training

7/7/18

PAX: Squid, Spaulding, Ambien, Goose (Respect), Spiccoli, Minivan, Crab Cake, Hardhat, Chumbucket, Coo Coo Cachoo, Juilliard (FNG), Hermano, Cookies (Respect), Cube, Shingles, Lamont (Respect), Schnitzel, Bartman-QIC

CONDITIONS:  78, light breeze, humid…normal summer morning at the Yacht Club.

DISCLAIMER:  Not a trained professional. W/O at your own risk, push yourself, push the guy next to you, push the Q.

WARM-UP:

SSH x 50 IC

AC x 20 IC (both ways)

TTT x 15 IC

Short mosey to the bike racks behind the gazebo

THANG: Done together

20 pull-ups

Lunge walk to marsh side of park

25 burpees

Sprint to flag

30 dips

Mosey to “artwork”

35 Monkey Humpers

Lunge walk to street side of park

40 Merkins

Mosey to flag

45 Box Jumps

Mosey back to bike racks

Repeat circuit, reducing each by 5 (15, 20, 25, 30, 35, 40)

Repeat circuit, reducing by 5 (10, 15, 20, 25, 30, 35)

Repeat circuit, reducing by 5 (5, 10, 15, 20, 25, 30)

Mosey to flag

MARY:  Pointless

ANNOUNCEMENTS:

More runners are needed for the Ragnar.  Contact Squid.

The next Beach Bum Triathlon is July 21. There’s a discount for F3.

PRAYERS:

Unspoken prayers

MOLESKIN:

Not a lot of mumble chatter today…until the Monkey Humpers.  Thanks Shingles.

The Yacht Club needs a better pull-up option.

Thankful for the opportunity to push the rock with the men of F3.  Seeing each of the men showing up in the gloom motivates me to push through the challenges I face.

Thanks for the honor of leading.

Bartman out.

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