Not much running today…

PAX:  Ambien, Beater, Brutus, Chumbucket, Cookies (Respect), Goose (Double Respect), Hermanos, Meat Gazer, Mini-Van, NeNe, Radar, Schnitzel (Respect), Spaghetti-O, Spaulding, Bartman (QIC)

Conditions: 62, little breeze, springlike

Disclaimer:  The usual


-SSH x 30

-Squats x 20

-AC (forward and reverse) x 20

The Thang: Mosey to bridge between park and apts

-Burpees OYO x 10

-Bear Crawl to 1st post, do 5 merkins

-Lunge to next post, do 5 merkins

-Standing broad jump to next post, do 5 merkins

-Repeat cycle to the last post…24 posts total

-Circle up on boardwalk over pond for Lt Dan’s up to 7 squats and 14 lunges

-Mosey to 4th floor of parking garage for 10 hand release burpees

-Take stairs to bottom and wall sit for 6….Repeat cycle 3 times

-Mosey to flag

-Monkey Humpers for 6


High Plank to Low Plank to High plankk

Superman, Spiderman, Iron Man, Aquaman (Iron Man while fluttering)



-Q Source starting Saturday, 0600 sharp

-Run day Friday, 0515.  All PAX need to get lights for the run days.

-Inagural FIA, this Monday, 0530, The Yacht Club


-Thanks for Mary Janes recovery and continued healing

-For CooCoo’s stomach bug to heal up and the rest of the family to stay healthy


-Congrats to Brutus, 3 for 3 in 2019

-New Territory explored today…very smooth path…no gloves required

-Lt Dan’s have a negative effect on the ability of the PAX to count???

-We were missing some PAX this morning…you know who are.

-If you haven’t lead a workout, now’s the time.  Step up and lead or co-Q…you won’t regret it.

-Thanks for the push this morning men, looking forward to the next chance to lead

-I need a tutorial on posting the bb’s to fb.

Bartman out


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