I shared with the Pax that I am currently training for a Tri and Tuesday is usually my swim day, but I got the call from Decibel that I was on Q at GC, so I gladly put the Speedo away for a day and got the winkie ready.  I thought I would add little Triathlon spin to the workout today.  I introduced myself to a few new faces, no FNGs, disclaimer was given and the 8 Bootcampers were off. Moseyed to the back of HT for COP with SSHs, IW, Abe Vagoda (think slow windmill), Mtn Climbers, Merkins, Squats, MNC, Peter Parker, CDD, and finished with a new one to me, Howling Monkey(look it up if you want a nice quad burn)

The Thang

We started with the Swim portion of our Tri so to work the shoulders we did a nice round of Jack Webb.  I love being there when someone does this the first time, and they look at you like “nbd” and very soon realize “this sucks”

We them moved to our transition to the bike portion of our tri, and found a nice hill to run up and down to wok the quads. the plan was to do an 11 with LBCs and Merkins, but the clock wouldn’t allow it if we wanted to get our final leg of the tri in.

Finally transitioned to the run portion of the tri which was a long full lap around the perimeter of the HT parking lot making your way back to COT, at your 5k race pace(some modification required)

Finished up at COT with a Change Order lead 3 minutes of Mary

A good sweat was had by all. Welcome back Kotter to Skippy

Announcements: July 4th Convergence, 24 HOB – donations accepted, PAX wanted for Paradise AO on Saturdays.

Prayers/Praises: Praise for Deacon and his family for baby #4 on the way, Praises for Spiderman’s 2.0 improved behavior, Prayers for marriages in the Pax