The plan was set for a back pocket beatdown several months ago and everything was a go!

• poor sleep – check
• wake up on time – check
• flag in car – check
• dogs in car – check
• coffee made with cups – chec

At 5:28 with 45 seconds it appeared to be a ghosted effort on my part to get 94 channel members out to the witch after a weekend of lots of activities for the F3 Cherokee pax.  But then Woody showed!  We set off to a predetermined loop with exercises at specific locations along the course.  The goal was an AMRAP in 45mins.

With no time to waste on trivialities such as a warm up we went straight into it – and the end result was:

2 miles / 3 stations / 150 merkins / 150 American hammers / 50 pull-ups / 150 bbsus / 100 deep squats / 150 flutter kicks

Somewhere along the was a lawless stray mutt showed up all sweaty parading about his solo morning conquest of big blue – but does a tree make noise in the forest all by itself?  Not sure we can trust such a solo boast…. Nevertheless his honorable company was welcome.

Good slow burning work this morning in the gloom for 3% of the channel’s population!