14 Pax converged at Talon to knock off some of the Christmas excess.  YHC and Koby decided to close Fury and run a convergence Co-Q at Talon.  I nice crowd showed up and put in some work.  It went like this:

Koby Section

Mosey from parking lot to Flag Pole out front.

15 Minute Core grinder

EMOM(Every minute on the minute) – 45 secs of core work below followed by 10 merkins each round:

 Freddie Mercury
Flutters
V-ups
Russian twists
BBSUs
Single Leg Bridge left
Single Leg Bridge right
Reverse Cruches
Supermans
LBCs
Side Plank right
Side Plank left
Plank Hip Dips
Boat
Flutters

Do not let the simplicity of this fool you, it is a grinder and will work you.

Uncle Jesse Section

2018 IPC Week 1

4 Rounds for Time

50 Air Squats

40 BBSUs

30 Merkins

20 Bonnie Blairs (Count right leg only)

10 Burpees

400 meter run (estimated)

Mr Ed for Early finishers

Parking lot 11’s

Mosey to end of parking lot – 10 merkins, 1 squat

Mosey back – 9 merkins, 2 squats

So and and so forth all the way down

Recover called at 5:59 and we mosey back to cars.

COT/BOM

Quality effort this morning by almost everyone.

2nd Eff was great at Starbucks and they appreciated us moving all the boxes (on boxing day).

Keep Pusher’s family in thoughts as he deals with his mother’s health.

Reminder to help engage on social media.  For those on Facebook, like, share, comment.  This is how we will attract new men to join and move forward.