Five PAX beat the fartsack on a random very chilly morning to earn those gainz. Here is what we did…

WARM-UP:

Arm circle x10ic

Circle arm x10ic

Michael Phelps x10ic

IST x10ic

Low slow squat x10

THE THANG:

CSP x5

Run 25 ish yards

Merkins x10

Run back

— Rinse repeat CSP w/reps 10/15/10/5

Bonnie blair x5 the hard way

Run 25ish yards

Merkins x10

Run back

— Rinse repeat CSP w/reps 10/15/10/5

Move to grass…

Bear crawl drag 15ish yards

Derkins x10

Bear crawl drag back

Derkins x10

Lateral bear crawl drag

Cactus jack x10

Lateral bear crawl drag back

Cactus jack x10

MARY :

Flutter kick w/ block pressed x15ic

Freddy mercury w/ block pressed x15ic

Hello Dolly w/ block pressed x15ic

Various leg stretches

MOLESKIN:

I sure am thankful we have that covered area with how windy it was. Great to have you guys out there this morning with the random cold blast. Great to have Seaman joining us downrange from Cummins, GA. That’s dedication posting at 0430 when DR. Way to push thru today especially when the CSP got up there in the reps.

My brain is fried on the rest of everybody’s shorts after the day it was today so i will give an overall atta boy to everybody haha!

Thanks for following my lead!

Until next time,

Sunspot OUT!