Take the Red Pill
AO: Firehouse
When: 2026-05-12
QIC: Seaman
PAX (5): Dunshire, Lightweight, Ruby, Seaman, Suárez
Preamble:
I wansted to do some more running, and try to get some pull ups into the BD.
Warm-O-Rama:
Our resident pre-runner, Schneider, was passing by at 0529, so we joined him for our mosey to the usual spot, he continued his run in the usual fashion, which is faster than I am prepared to maintain for any length of time.
⦁ SSH 20 IC
⦁ Downward Dog - 30 seconds
⦁ Imperial Walkers - 10 IC
⦁ Warrior I - 20 seconds each side
⦁ Windmills - 10 IC
⦁ Forward Fold - 20 second hold
⦁ Copperhead Squats - 10 IC
⦁ Weed Pickers - 10 IC
The Thang:
Indian Run to Fire Station #3 (the actual firehouse for which our AO is named), circle up
⦁ Mercans - 10 IC
⦁ Squats - 10 IC
⦁ Pull Ups - AMRAP (assisted as needed)
⦁ LBCs - 20 IC
⦁ Indian Run back to the traffic circle
⦁ Dercans on the rocks - 15 OYO
⦁ Step ups on the rocks - 10 each leg
⦁ Indian run back to the flag
⦁ Plank 30 seconds
⦁ Downward dog - 30 seconds
⦁ Updog (30 seconds)
⦁ The people's donkey balls
⦁ Fire Hydrants
COT:
Murph: Memorial Day
Cherry St Beer Run, coming up soon, check Slack
D-Day 6/6
Pool Party 6/20
Prayers for the pax
Naked-Man Moleskin:
I used the F3 nation Q planner as a starting point, but changed it heavily to suit my needs.
It is great to see Suarez getting back into the gloom on the regular, he's got the Q here on Thursday. Don't miss it.
Good to see Ruby in back in town, even if it is only a day or two.