Intro

YHC decided to bring it hard and fast like the solo in Free Bird.

Warm-o-rama

10 IC of SSH, Windmills, Weedpickers

The Thing

1. The Free Bird – 20 Squats, 2 Merkin’s; 20 Squats, 4 Merkin’s; 20 Squats, 6 Merkin’s; … Get to 20 Squats, 20 Merkin’s and then make the turn back down before Free Bird ends. We never took off.

2. EMOM 3 Rounds. We couldn’t fly so we needed to work our flying motions. Ruck Overhead Press; Burpees; Ruck Swings; Flutter Kicks. Still can’t fly.

3. Sweet Home Alabama. Resolving that we just can’t fly, we’re staying home. 20 Squats, 10 Merkin’s, 20 Squats, 9 Merkin’s; … Down to 20 Squats, 1 Merkin.

4. OYO Free Bird Mile. Run as far and fast as you can for the duration of Free Bird.

COT

Prayers for the Ellis family in Alabama who suffered the tragic loss last week of their 10yo on a hunting trip

Naked Man Moleskin

Sometimes you just need to hurt. This one hurt. We got smoked like a Marlboro Light under the bleachers today. Love this rebel group of men who keep pressing on on the virtual gloom!

And by the way, “I don’t give a damn abiit the whole state of Alabama, ’cause I’m from Tennessee!” #respect