4 showed for pre-run, Niners’s watch log them at 3.5 miles.

Disclaimer~witnessed by all

Mosey around school for light warmup

COP with all my favorites to ten counts

Using light poles for “pyramid of pain” and it should be noted that gazelles got in 10 stations and 3.7 miles + carrying your bell between stations… in 45 minutes #fit

Pyramid=

10 burpees

20 KB curls

30 KB Triceps

40 KB Squats

50 LBC

60 KB Calf Raises

70 SSH

80 Flutter

and head back down the pyramid

Running the bus loop seemed like a better idea prior to about the third station…seems like I have a new talent at screwing up Kettle Bell workouts with way too much running #sorrynotsorry

Niner, Ringer, and Pebbles paced the group, and we were all playing the role of #Chaser

appreciate the opportunity to Q, really fun, fast and fit group of #HIM @F3Tomahawk

Be a better man today than you were yesterday

Aye,

CSPAN