Conditions were balmy and 44

Kind of sat there awhile until 3 cars showed up at 0510

Disclaimer was disclaimed in detail, about today being “moderate” for @JoeDavisRun prep…it was really not that moderate…

And we were off…

THANG

8 minutes of running in no apparent pattern around NAFO HS Parking lot and athletic fields, quality 2^nd F during most of the run…

Dynamic warmup for 4 more minutes until I felt like I could continue…#OLD and I took yesterday off for no good reason then I was tired @F3_250Fail…

So we started in 1988= (the year equates the reps described below)

• 1 perfect pullup
• Run down the hill
• 9 flying squirrels (we changed these up in 1992 to broad jump burp & 1993 we changed to leg jack burpees)
• Run up the hill
• 8 squats
• 8 flutter kicks

Move on to 1989, 1990, 1991, 1992, 1993, & 1994…as we ran out of time

Move onto a perfect pull-up pyramid 1-2-3-4-5-4-3-2-1 (try this, great way to improve your pull-up counts)

Finish off with a few cool down stretches

Prayer and Praise

BOM

NMM=Naked Man Moleskin

Somebody tell our Bounty Hunter that I appreciate the invite to Q…he must still be taking pictures with Jimmy Fallon somewhere…

This morning the workout was based on a USMC workout I used to do at 1^st Tank BN in 1988, this was always done in place of getting your full hour lunch (I know it is hard to believe a lunch with me would be a punishment…?) The workout was used to encourage you to improve your PFT (physical fitness test) scores, to score perfect you needed to get 20 perfect pull-ups. This workout gets  your running endurance up, perfect PFT score was 3 miles in 18 minutes and 80 sit-ups in 2 minutes…we all got better today…sometines a smaller group leads to more fellowship, this morning was a great group and they all pushed through the “FUN”…

AYE!

CSPAN