4 on the 4th

When: July 4th, 2016

QIC: Flo

PAX (): Big South, Nacho Libre, Y2k (FNG)

4 PAX Strong got out and got ahead of the hamburgers, desserts, beverages, etc, etc.  Nacho Libre was in true form, Big South was dominating as usual, and we had one tough FNG “Y2K”.  YHC was struggling to keep up, b/c these ponies want to run and run we did.  More on that later.

Here’s what happened:

Quick warm-up lap around the parking lot, straight in to side straddle hops, merkins, and imperial walkers.  15 each IC

Next up: Lungicides- Suicides with lunges at the turns

  • Regular mosey, front lunges- 10, 20, 30
  • Backwards mosey, backwards lunges- 10, 20, 30
  • Side shuffle (right) side lunges – 5, 10, 15 (same leg)
  • Side shuffle (left) side lunges- 5, 10, 15 (same leg)

Next up: Scout Run up 141, scouting out each large light pole.  We went for about 3/4 a mile, then about faced towards the rock hill

Next up: Rock and body weight work (45s)… Three part presses, Side straddle hopes, half burpees, American Hammers, weighted LBCs, curls, travelling mountain climbers, and probably a few more.  Rocks away.

Next Up: quick mosey down the trail then halt for some WALL WORK- 3 rounds of Donkey Kicks, Squats, and Wall jumps (10-10-10)

Quick mosey to the bridge, BEAR CRAWL over the bridge, then back to the flag.

Merry-go-round: Gas Pumpers (Flo), Box Cutters(Nacho), Reverse LBCs (Big South), and Dollies (Flo)

We covered about 2.5 miles this A/M, not bad!

Name-o-rama:  Mr. Troy Rose will forever be known as Y2K in F3 world due to him sharing that he met is M at Millennium NYE party.

COT: Prayers up for Y2K’s family as they travel and M’s uncle who just suffered a heart issue.  Prayers request by Big South for a heavy work season (YHC echoed that one).  Praise up for Nacho’s future M and bringing her home safely and for their upcoming wedding!

Honored to challenge and be challenged by you this A.M.

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