• Workout Date - 07/24/2014
  • Q In Charge - SatisFRY
  • The PAX - Libor, Clowney, Domer Simpson, Bubba Gump, Turbo Tax, Updyke, Grim Reaper, Zipit, Dollywood, Clapper, SatisFRY
  • AO -

11 Hungry PAX decided to remove themselves from the oh, so glorious fartsack and take a journey to search for the secret catnip that is in abundance at the Lion’s Den. YHC wanted to incorporate a little more cardio than he normally likes to, but just enough to get the juices flowin’.

The Thang:
SSH x 20 IC
Merkins x 10 negative Q Count
IW x 10 IC (#qwassleepingduringqschoolonthisone #cadencemalfunction)

Mosey to street from the shovel flag. Get into single file line for Indian Run (0.4mi) to the tennis courts. The mane objective was to keep everyone together on a steady pace, but to give it your all on the sprint portion. The pax did not disappoint.

Enter the first set of Tennis Courts for a 2 Court Modified Dora

(Run Down, Back Pedal Back)
100 Merkins
200 Russian Twists (q couldn’t remember original plan – was supposed to be #fairyjacks, glad he forgot)
300 Plank Shoulder Touches
200 LBC’s
100 Squat Jumps

Line up on fence for the following:
Balls to the Wall – 30 Sec #mumblechatterincreases

Line up on base line of Court 1
Side Shuffle around the 2 Tennis Courts (zig zag – always facing inside the court) #thighburner

Mosey to the street. wait for it…..You guessed it!

Indian Run back to ShovelFlag
#eeeeerrrr Stop at crosswalk sign and plank up #nomanleftbehind once all the pax were together as a group.

Jail Break back to shovel flag

Cockroaches x 20 IC
Heals to Heaven x 15 IC
Flutters x 20 IC

MudRun, MudRun, MudRun
Crucible tomorrow: Great MudRun Training, but come out anyways if you are not signed up for the MunRun. If you are not signed up for the MudRun, you need to!
Greer Launch 8/9 send names to EH everyone!
Need Q’s – Q School was great, now just put it on the calendar and step up!

Prayers for Spicoli, Erector, 1D, and the others suffering
Don’t suffer in silence, we are here for our brothers and no one deserves to suffer in silence #wellsaiddomer



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