No Commando!

7 men took the red pill at The Station this morning.

Warmup: 15 SSH

Time to put in work:

Mosey over to the amphitheater for the burpee ladder. At the bottom do 1 burpee and then box jump to the next level. Add another burpee at each level all the way to the top.

Physics teaches us that what goes up must come down, so do 12 dips on each level all the way down. Of course there are 8 levels so 96 dips total.

Next is 25 incline merkins, 25 LBC’s and 25 derkins. This is harder than I thought so audible to 15 for the repeat and then down to 7 for the last round.

Joe up the steps (insert mumble chatter here) and then crab walk down the hill to line up for Indian run to the church.

Everyone grab two bricks for some more arm work.  7 lower half curls, 7 upper half curls, 7 full curls. Followed by 15 triceps extensions, 15 hammer curls and 15 shoulder presses. Rinse and repeat for a total of 3 rounds.

After a quick check of the time we are off to the lake pavilion for AMRAP pull-ups.

Mosey to the cushioned playground for a merkin chain.  Everybody lay down, shins on the shoulders of the person behind you and then everybody up as one and down as one (no commando, see what I did there). After 7 or so of these, I am smoked and it is just enough time for Mary.

Electors x 15

Backscratchers x 15

Heels to Heaven x 15

Billy Idol x 15 will finish it out.

Prayers for health among family and friends. Prayers for those traveling and about to travel.   Prayers for LL about to be a papa.

As always men, it was an honor and a privilege to lead you this am.