0530 : 4 PAX for miles and pain stations along the way. We got in 3miles and the following…

Station 1 : 10 merkins IC

Station 2 : 15 squats IC, 10 merkins IC

Station 3 : 20 calf raise IC, 15 squats IC, 10 merkins IC

Station 4: 15 Curls IC, 15 calf raises IC, 15 squats IC, 10 merkins IC

0700: Square was supposed to be our Q but the fartsack and/or alarm didnt work. Thankfully i had IPC wk4 writtem down for us to do at 0530. Sure am thankful we didnt have 2 rounds of that 🙂 Here is what we did…

WARM-UP

Michael Phelps x15ic

Squats x15ic

Thats it cuz we have lots of work to do.

THE THANG

Everything in sets of 25 reps, run 25 yards do 3 Burpees then run 5 yards back. Rinse and repeat till rep count is hit

200 Block curls

175 slick squats

100 OH Press

100 Block swings

50 merkins

25 block thrusters

25 Bonnie Blairs

10 Blockees

MARY:

Various leg/arm stretches

Michael phelps x10ic

WW2 x25

MOLESKIN:

It was great having 14 PAX out there today & an #FNG , welcome Rusty! You killed it today and that was a tough WO. What better way to rip off the F3 bandaid than with that beatdown.

Square was supposed to be our Q today. It serves as a reminder for all of us to set multiple alarms. We do this regularly for work or other activities. Only mild continued harassment will commence. Its all love brother. Be there or be Square 🤣

Good work everybody and stretch today and hydrate. You put in some hard work today. Thanks for following my lead brothers. It's always a pleasure!

Until next time,

Sunspot OUT!