11s and a Merkin Mile

9 pax were ready to start Saturday right, and it was a hot and humid morning. Great having Swiper back from his trip to the Caribbean. We are all glad he didn’t get lost in the Bermuda Triangle like Darth Visor. Speaking of DV, he has promised an appearance on Thursday. The squirrels were also out, and they seemed to be calling Hot Sauce’s name. Here is what happened.

Warmup:

• SSH
• Cotton Pickers
• Imperial Walkers
• Merkins

The Thang:

Mosey around for a run up WIlls Rd. Partner up. One partner runs to the top of the hill, does 40 squats, and runs back down hill. Other partner going through BLIMP AMRAP. Switch. Repeato.

Mosey to the playground/rec center for some 11s. Donkey kicks and pull ups. Since that was a piece of cake, we then did a merkin mile alternating between the different merkins in mucho chesto.

Back to the flag. 30 seconds of air chair followed by 30 seconds of jump squats. Repeato. 5 MOM. LBCs, Dolly, J-Lo, Rosalita, Freddy Mercury, and Big Boy Situps. Done.

BOM and COT

Moleskin:

• Prayers for Flo’s dad.
• Exciting to launch another AO in Cumming at Fowler Park next month. Start rounding up some sad clowns.
• Next week is Father’s Day so no better gift than to wear out your children with a F3 beatdown. All kids 4 and up are welcome. Details to come in a pre-blast soon.