No such thing as too much core

AO: Grindstone

When: 2023-10-27

QIC: Snake

PAX (6): Bill Dance, Corn Dog, Omaha, Snake, Spit Valve, Vanna


It was a warmish October morning and the full moon was shining brightly over Grindstone.


1/2 mile run down the dark path. Luckily no PAX were lost.
Copperhead squats
Good Morning
Willie mays hays
Sun gods

The Thang:

merkin mile - alternating 10 Merkins or 10 plank jacks for each light pole
Mosey to Field
Thor - 1/4 ratio of Big Boy Sit-ups to American Hammer with a goal of reaching 10 big boy sit-ups and 40 American Hammers.
It may have been a little ambitious to lead American Hammers in cadence! After 6/24 Q called an audible and moved on to 4 corners 
4 Corners
Start and end with 5 burpees plus 5 burpees in the middle between each exercise. PAX got to choose their own adventure on what order to attack the 4 corners.
Makhtar N’Diaye - 10
Star jumps - 20
Mountain climbers - 30
Lbcs - 40
Mosey to Benches - 20 each
step ups, dips, incline merkins
Then repeat with another set with 15 each
Mosey to Coupon pile - 25 each
Curls, row, oh press
Mosey to flag with just a few minutes left for Mary
crunchy frog


Upcoming events in December for Santa Ruck and PAX + M’s holiday dinner 
Prayers for Scampi, Whiz, Jugdish and Crab Cake running 100 milers and Inseam and Valley Girl putting in high miles to pace them. 

Naked-Man Moleskin:

Great morning to get a little better in the gloom.

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