Another JD BD

Preamble:

September has started.  We’re in false fall but cooler weather is just around the corner.  Can’t imagine a better way to wrap the week and start the month then putting in some work with my favorite HIM. (HIMs?)

5 pre prerunners, 6 runners, 15 pax (double the HCs on slack…) and 1 FNG.  Welcome Plug!

Warm-O-Rama:

Mosey to the top of the parking lot for a flawless intro, 5 core principles, disclaimer.

SSH, WMH, Good mornings, and the much loved bat wings.  Thank you Spit Valve for suggesting the 25 count.

The Thang:

Part 1, mosey to the field and line up on the goal line for some sprints/tempo runs, abs, and legs…

1. run 2o yards, 20 no surrenders, mosey back to the goal line for 20 LBCs
2. run 40 yards, 40 reverse lunges, mosey back to the goal line for 40 LBCs
3. run 60 yards, 60 copperhead squats, mosey back to the goal line for 60 LBCs
4. run 80 yards, 80 jump squats, mosey back to the goal line for 80 LBCs
5. run 100 yards

Part 2, mosey to WHC’s favorite wall for 11s.  Donkey kicks at the bottom. Scale the wall and climb the hill for burpees at the top.  The twist was that we would start over with the burpees every time a car drove by.  This was a terrible idea and after 20+ burpees and cars stretching to the horizon, Crab Cake lead a mutiny  that would have made Prigozhin proud.

COT:

Prayers for the Hammer family and the loss of their son.

Naked-Man Moleskin:

Apologies for the comickly easy beatdown.  WHC has heard your feedback and won’t let it happen again.