5 PAX decided to start their day off at Fury. We welcomed back our friend from Texas, Baltic, and fittingly as we were completing murders row on the bypass, a coyote ran by. Good thing the had the roadrunner himself, Pacer, to lead us to the promised land prior to getting blown up by the ACME dynamite.
YHC had designed a stationary workout, but received an early morning text from Jugger stating that he wasn’t going to make it (no worries Jugs, it happen to all of us), That coupled with the fact that I missed yesterday’s run, made me call an audible and include some extended running. It went down like this:
Warm-up
30 burpees, 30 dips, 30 pull-ups OYO (partition as you wish)
The Thang
Mosey to Dog park Gazebo
50 box jumps
Mosey to corner of Fury Rd and Laurel
50 merkins
Mosey to Dentist Office
50 Air Squats
Mosey to old CPW
50 Merkins
Fast Mosey to bottom of Fury Rd (This is where things got interesting. Pacer decided to up the pace, everyone followed suit and it was close to a full on sprint by the time we were finished. While catching our breath, the coyote darted across the Bypass into the woods close to us.)
50 Big Boi Situps
Mosey to light pole at top of hill
50 Jungle Boi Squats
Mosey to Pullup Bars
10 second hang on bars
Partner Up and grab a Block
Flora Dora
Partner 1 works, Partner 2 runs to woods (approx. 25 yds) performs 10 bonnie blairs (count each leg) and returns. Work is cumulative.
100 KB Swings
200 Curls
300 Chest Presses
200 Bent Rows
100 Thrusters
Early Finishers – 1 minute bar hang. (working on that grip strength)
Time called
COT/BOM
- Good to have Baltic back all the way from TX.
- Solid group of 5 today and work was put in.
- I assume Alpo dropped the Flag off on the way to toastmasters?
- Prayers for those in need (Pacer’s family, Puddin Family, others)
- Jugger – you were missed. I ended up odd man out and without a partner! Will catch you at Red Friday tomorrow?