11 of the best from Alcatraz/the Fort showed up at Pantheon despite the warning that today would be leg day and that Dora now knows how to count to 5 (hundred that is). Disclaimer was noted. And off we’d went.

The Thang

Warmup lap around the big loop with butt kickers, high knees, walking quad and hamstring stretch, skips, and karaoke with some regular running.

Circle up for SSH x 20, IW x 15, Windmills x 10, Hillbilly walkers x 10

Partner up and get ready for Dora 1, 2, 3, 4, 5. 1 partner runs the front drop off area down and back while the other does the exercise. Switch when runner returns.

100 jump lunges

200 bombjacks

300 monkey humpers (it’s not hump day without them)

400 squat

500 calf raises

Keep running until the 6 is finished. Or finish with more calf raises

Mosey to the wall for some peoples chair

Finish with abs LBC x 10, flutter kicks x 10, Freddy Mercury x 10, dying cockroach x 10

Mosey back to flags for COT

Announcements – Everything on 8/8. Goruck Kill that 5k in September. Running a special on it now

Prayers – Niece having heart surgery (think it was Royale), Gears for being back in the gloom after vacation

Moleskin

1. Thankful for this group and the opportunity to lead it.  Thanks to Zima.  Always good to see my Alcatraz/Tega Cay brothers

2. The heat and humidity lead to Aquaman taking of his smelly shirt. Then Gears followed suit. By the end of the workout it looked like we were playing shirts vs. skins pickup basketball

3. Great work by all PAX today. Little bit of grumbling during the 500 calf raises, but at least it wasn’t Burpees. Kudos to those that got up a few minutes early and ran to Pantheon. Extra credit always makes you a HIM

4. Always strive to #getbetter