The epicenter showcased another strong workout and all 9 pax gave it their all.  It did get off to a slow and laughable start with the Q butchering the cadence during the warm up.  That was okay because once we got going we did no stop.  In the future I will do my cadence homework before calling a cadence induced warm up.

Disclaimer was given and the work went like this.

15 SSH IC

15 GC IC

15 IW IC

3 Rounds:

5 Pull Ups

25 Big Boy Situps

25 Hand Released Merkins

25 Jungle Boy Squats

50 Mountain Climbers (Count one leg)

400 Meter Run

Next:

50 Yard Run – 5 Burpees x 4

Next:

10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 30 Air Squats x 2

Next:

800 Meter Run

Next:

25 LBC

25 Reverse Crunch

25 Vups

30 Second Low Plank

Announcements:

Army PT Test Thursday at Shipyard (As of now all other sites closed)

Run Your Ice Off Saturday Morning

Also a Boot Camp Saturday Morning – 6:00am Shipyard

Prayer Requests:

The Still Family

Jugg and Family

Judge Hairy’s – Father of a friend passed away.

Everyone doing events this weekend.