Catnip

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
Repeato

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

3MOM:
Cockroaches x 20 IC
Heals to Heaven x 15 IC
Flutters x 20 IC

Announcements:
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 F3Greer@gmail.com. EH everyone!
Need Q’s – Q School was great, now just put it on the calendar and step up!

COT:
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