AO: Vineyard

When: 07/29/2021

PAX:

Number of Pax: 4

Pax Names: Jackalope, Slow Burn, Tiny Tat,

Number of FNGS: 0

FNG Names:

QIC: lizardking


Warm-a-Rama

.5 mile mosey to the starting line in front of RR HS

SSH, Weedpickers, Sun Gods and Phelps OYO

The Thang:

Suicide sprints to each light pole and back to the starting line and then 5 merkins. Rinse and repeat until 6 light poles are complete.

Run 400-meter loop x2 with 10 squats at each turn

20 Step-ups on benches, 10 Derkins, 10 Squats

Run 400- meter loop

20 Step-ups on benches, 10 Derkins, 10 Squats

Suicide sprints to the farthest light pole and back to starting line, 5 merkins adding 1 merkin each time you return to starting line. Rinse and Repeat until 6 light poles are completed.

Mosey back to flag for 5 minutes of Mary

Jackalope, Slowburn, and I completed 3.3 miles and Tiny Tat 4.5 miles during the BD.

It was a real burner and got the heart rate elevated. Mine peaked at 170 bpm and avg. of 139 bpm.

COT: Prayed for Slowburn and his M as they are sending their two 2.0’s to school for the first time. Prayers for all the 2.0’s going back to school and the teachers. Prayed for those fighting Covid and for others to stay healthy.

Even though 4 pax showed up while 34 were at the launch of a new AO. It really doesn’t matter. What matters is being there for the pax to your right and left and that is what happened. Great morning with Jackalope, Tiny Tat, and Slowburn with a really good coffeteria.

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