18 strong and able men came out this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus, great job today you did not quit that’s what matters..
Thang: Mosey to the soccer fields for 5 minutes warm-up. Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the field so now we ran the length of both soccer fields. 50-100-150-200 deep knee squats. Next came the 10-20-30-40 reps and run mountain climbers.
Mosey for 1.5 rounds of 4 corners: consisting of 25 dips, 25 LBCs 10 pull-ups and 10 hanging knee to chest.
Mosey back to the flag
COT: I was liven on the edge this morning, feeling grateful for this weekend that we can honor all the fallen and current warriors out there fighting for our freedoms. I was watching my two girls playing in the back yard and thought of how amazing this place really is and how this is not by luck or chance but men putting their lives on the line so we can enjoy our families.
Closing: Lab Rat gave a very thoughtful prayer, thanks again fellas for letting me lead. I hope you all have a great weekend I will be at the beach!! see you all in the Gloom
Thanks again to Lab Rat and Circle K, I love my shovel flag now feel like part of this crazy group…..
Flashdance over and out
8 Comments
Great Q this AM Flashdance! I haven’t been this sore in a long, long time. In other news, I have reached my annual squat quota in a single workout.
Great beatdown. Many different parts of my body are sore today. Great to see opus and phonics at 45 MOM this am.
Love flashdances sing songy cadence calls with an abrupt “halt” when the exercise is done. Keeps us guessing, but the how to count f3 style video is invaluable.
http://m.youtube.com/watch?v=xRTitxnE-mI
Thanks for the link, I am on it!!!
Atta baby Flashdance – way to bring it bro….
Thanks for taking us out Labrat – well said man..
See y’all in the gloom.
Well Done Fkashdahs! Just incase you were wondering, warmup is done pre-0530 if one is so inclined, Swirly is typically leading that group at 0500 AYE!
Roger that… That means 2-3 more rounds of 4 square!!!
Flashdance You took some ball busting over the cat/cow … I was wishing for some cat/cow..downward dog..sun salutation… Anything then another squat at around 300. Hardywood you were a beast on those, I know you did every single one of them. Well done brother. Semper fi Flashdance
Two ShovelFlags, Aye!