15 strong entered the Golden Corral for a fast temp beat down.

The Thang:

Straight out the gate with a jog around the complex (2 laps), just under 1 mile, end at field near church

COP- SSH, merlins, squat, imperial walkers, mountain climber, Parker Peter, Peter Parker

Line up along the lamp post, Beast (suicide with 5 burpees at each line)

Karaoke down and back

Side shuffle down and back

10 alligator push-ups, bear crawls rest

10 inch worms, lunge walk rest

Most to wall behind the Teeter,

Wall sits, 20 squats, 20lunges, Wall sits

20 calf raises, 100 jumping jacks, Wall sits

20 squats, 20 partner leg lifts

4 sprint series in parking lot

Long mosey to COT area

Break out the phone and play a little Moby Flowers- Bring Sally Up (crowd pleaser, #theFinisher)

COT

Moleskin

A crisp 66 degrees this morning, left great out, pax was lively and ready to work. We didn’t have a single 10 count rest today, everything had an active recovery, high heart rates and a solid leg beatdown session with focused shoulder work. Aye.

I asked the pax to keep my twin brother who is going through a rough time with work right now and facing unemployement here shortly, praying that things line up for him and his family (he has one daughter and a second child due in Jan).

Reminders: 9/26 convergence RSVP, bring cans to any workout in August, BRR is next Friday

Closing words- BE INTENTIONAL