15 loyal, veteran pax entered the Tue AM gloom and fell into a burning ring of fire… they went down and the flames went higher.  But they all came out the other side to carry a purposeful spirit into their weekday vocation.

The Thang

Warm up run to WEP sign

Karaoke along 160 switching sides at each tree

Run back to sign switching back to front at each tree

COP — IWs, Windmills, SSHs, Mtn climbers,

Mosey to playground and split into three groups
Group 1: Pull-ups
Group 2: Sumo squats
Group 3: Swing crunches
(45 secs continuous for each exercise, then rotate)

Mosey to path for Ring of Fire (aka Drill bit)
Run full lap with stops at each 1/6 milepost for:
Bomb jack x10
Monkey humper x15
Calf raise x20

Plank sequence

Mosey back to playground for smaller Ring of Fire (Sprint Cup Series)
Carolina Dry Docks x10
Merkins x15 (vary on each cycle)
Dips x20
Run lap around playground
(3 full cycles)

Partner up and line up on park side of playground
Wheel barrow to path (switch as needed)
Run to parking lot at top of hill
Burpees x15 OYO
Run back to path
Wheel barrow back to playground (switch as needed)

Makhtar N’Diayes

Run home

COT

Naked man moleskin

T-claps to the pax on a very workmanlike effort.  Little grumbling…just getting the job done on a frosty morning.

Great to have Red Banjo back in action!

Nice to see Crab Cakes posting with some regularity again…kinda like the prune juice diet.

Tried not to let the ruckers with a tomato in action during the same period outdo us.  Nice work for  getting on the ground and tackling the hill in the bottom of the 9th inning!

Best wishes for a great week chewing on how our purpose intersects with our career.  Hope to see everyone at Santini’s 3rd F session on Fri 0600 at Eternal.