Beautiful cool fall morning as we gathered pre-BD. I love this time of year for BDs and evening fires. On the BD side …
Ran around by the pool and down to FOD. Warmed up with IC SSH, imperial walkers, windmills and arm circles.
First up for the day was a BOMBS EMOM. 5 reps each of burpees, overhead clap, merkins, big boy sit-ups and squats (BOMBS) at the start of every minute. Ska Rock to keep us motivated.
Next up we ran over past the pool to the planters for an escalator. Derkins, American hammers, step ups, Peter Parkers and dips. 5 reps each for the first round. Escalate by 5 each subsequent round … 10, 15, 20 and 25. Run a lap around the parking lot after each round. We hit time as folks finished the round of 25, so we gathered PAX as all ran back to the flag. I tried a sneak attack sprint on Cookie but that dude is holy crap fast.
– Prayers for Pitstop and his family
– Praise for our RNGs stepping up with a series of VQs on the way through October.