Three brave PAX came out bright and early to get a workout in before work. We did a great job, and stayed together, my first none oyo workout today!

The thing.

Warm up:

Reach arms back, tighten glutes three times.

Michael Phelps 10x.

Lay on back, put both legs to one side and stretch arm the opposite direction twice.

Hurdler stretches for those quads.

4 cycles.

Bear crawl 50 yards.

Jumping pull ups 10x.

Box jumps 10x. (Used benches)

Merkins 10x.

Plyometric step ups 8x per leg.

Ruck carry 100 yards.

Squat jumps 10x.

Burpees 5x.

Repeat four times. Chowda took over the last round of burpees, so they were slowwww.

Congratulations to chowda's kids for killing their summer "entry" stage physical fitness challenge, and also to his wife for starting a new job for a not for profit. Someone from their area in Massachusetts was killed in Benghazi, and the charity is named after him. They need organization, and she will deliver!

Prayers to double down as he travels to see his son in North Carolina this weekend. There are two workouts on Saturday morning, so who knows, maybe he will double down again! Stay tuned!

We took a picture underneath the light, we didn't hang around for the sun to rise! Looked awfully bright when I took that pic.

Double Down out!