WARMUP: a short mosey to make sure our Original Q wasn’t coming in hot. Hit the boys with the standard and then chest complex that left Dory in a state of misery.

THE THANG: started with a conveyor belt of lateral bear, crawls and Merkins every parking space then lunges with 10 merkins at the end, then more lunges, but with squats at every parking space.

Having thoroughly blasted the quads of the men at the armory, we proceeded to the middle school drop off zone for interval training.

The goal was to maintain tempo pace for the interval duration. The workout proceeded to be two laps with the rest another two laps arrest, then one lap with the rest, followed by another lap with the rest, followed by two hard sprints in which C-SPAN smoked our “runners“.

The workout was so difficult that C-SPAN had to takeoff an additional layer clothes and we got to see his shins, which means you know he means business.

Wrapped up the effort with a easy Indian run, followed by some pulse squats at the end.
ANNOUNCEMENTS: tomorrow morning we are launching our newest AO in Waleska.
COT: prayers of thanks to have such a strong men to post with in the morning. Prayers for Ms, 2.0 and 3.0.