Great morning for 20 beasts to post up to Fridays installment of Slowburn- 2 animals- Trucker and newly minted 42 yearold Dark Helmet carried heavy things throughout the beatdown.  Had a Pusher sighting (always a good time) as well as his “robin”- or is it “batman”?  Or is it “Craig and Smokey”, I never know…Flat Tire who was bringing the R&B/Hip Hop Flava to the work out.

Disclaimer disclaimed and off we went.

Dynamic warmup of four corners shuffling in between with stretches, SSH, IW, Squats and the like.

The Thang: Dirty McDeuce: 4 rounds of 3 exercises with 12 reps each

• Merkin, LBC, Squat
• Widearm Merkin, Flutter, Lunges
• Diamond Merkins, Boxcutter, Monkey Humpers
• Burpee, Freddie Mercury, Bombjack

Arc loader series

• Squat walk
• Bear Crawl
• Toe lunge
• Crab walk
• backward run

Plank-O-Rama

Six Minutes of Mary

• Rosy, LBC, Dolly, Heels to Heaven, Gravedigger

Wallsits-

Naked Man Moleskin

Great work by all this morning.  Moderate doesnt mean easy and everyone out today proved it.  Proud of each of you men.  Great to get the heart rate up and leave room for a few 10 counts.

Announcements:

• All AOs in the Fort closed Saturday to converge at the Deep for 1 year anniversary.
• This months theme is Sacrifice.  There is a Fast planned for May 4th.  Prayerfully consider
• Many prayers this morning and lifting all up especially the great news from Socrates on expecting twins

Jekyll