After seeing that Uncle Jesse was going to double down today after Qing the Shipyard, I decided that I would return the favor and attend his Q before my own workout at Tsunami. I messaged him to see if he thought we could pull off some sort of double down co-Q, but he had a better plan: repeat the same workout. I liked that idea and we ran with it. I knew I would have to bring the heat for the Tsunami crowd. Although they like to get a few more minutes of sleep than those of us who post at the early bootcamps, they certainly can handle the toughest of beatdowns.

I wrapped up my first round of the modified Mog Mile that UJ put on the Shipyard crowd and headed up the stairs from the practice field to meet the Tsunami crew and let them know what I had planned for them.

Disclaimer was given as I tried to catch my breath, and off we went.

The Thang – Mogadishu Mile (modified):

• 1 lap all the way around school
• 30 burpees
• 4 rounds
  • 25 lunges each leg
  • 25 squats
• 4 rounds
  • 25 merkins
  • Sprint 50 yards
• 100 Thrusters
• 30 burpees
• 1 lap around school

Everyone finished right around 6:45.

COT

Announcements: Get on the new F3Greenwood.com website and give it a spin. Request a login if you don’t have one already. Get on the Mumblechatter page and stir things up.

We are still looking for some BRR runners. You don’t want to miss this opportunity. It will be fun.

Prayer Requests: Pusher’s mother, Blu’s daughter and the rest of his family, T-Rav’s daughter and his family

Closed in prayer.

It was a pleasure to work with some of the PAX that I don’t get to see often.

As always, I am thankful for the opportunity to serve my fellow PAX by leading another workout.

Dixie Chick