Warm-up

Quick mosey around the amphitheater (careful to not eat any stairs) and back to the flag then circle up for IC SSH, Weed Pickers, and Windmills.

The Thang

Pretty simple little concept, build BOMBS.  Thankfully this past Saturday at the Woodstock Rucks event Mouth-2-Mouth pointed out a nice 1 mile loop that came in very handy for this morning.

Run to the firestation (roughly ½ mile away) and knock out 10 burpees. Run back to the amphitheater and add 20 overhead claps (So 10 burpees, 20 OH Claps).  Run back to the firestation add 30 Merkins to the mix.  Come back, add 40 Big Boy Sit-ups, back to the station and add 50 squats, then return home.  Simple but effective at completely smoking the body.

Once done we went back to the flag for Mary while a few others picked up the six and brought them in.

COT

Prayers for the fallen officer and his family.

Moleskin

It was great to bring a little pain to the southside of town this morning.  Thanks for having me and feel free to return the favor anytime up north.