2 PAX = More Cowbell!

AO: Cowbell

When: 04/17/2019

QIC: Ha-ha

PAX (2): Callahan, Ha-ha


Where o where is everyone? Well, 2 Alpha HIMs showed up to punch Wednesday in the face. Nantan tour week 3 stop 3 if you are keeping track. The shiniest AO in the Alpha.



At 0530 we mosied for a lap around the concession building and back to the truck parked at the circle. Warm ups:

  • SSH
  • Weed Picker

Time to work.

The Thang:

Musical Dora this morning with partner 1 doing AMRAP exercises for the song playing while partner 2 runs to an exercise point, performs exercise to prescribed number and runs back. Muse on the playlist again this morning.

Plug in Baby 03:37   Warm-o-rama
Supermassive Black Hole 03:32 Sumo Squat w/ bag Muscle Ups x10
Dead Inside 04:22 Hammer Curls Pull ups x10
Psycho 05:16 Thrusters Box Jumps x10
Pressure 03:55 Skull Crusher Muscle Ups x10
Madness 04:41 Overhead Press Step Ups x10 Alpha count
Uprising 05:04 Box jump (no bag) Dips x10
The Handler 04:33 Lunge w/ bag Pull ups x10
Knights of Cydonia 06:07 Merkins Run the loop


  • LBC
  • BBSU
  • Dieing Cockroach
  • Buzz Saw



Thanks for 1 year of health since Callahan’s M had her health scare.

3/19 Cross Ruck

3/20 Convergence at Norseman

3/28 Region Picnic at Lake Windward

8/23-24 GrowRuck

Naked-Man Moleskin:

Always worthwhile to get out and at it in the gloom! Thanks Callahan for having my back this morning.

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