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Run Forrest Run

Typical hot and humid conditions this Thursday morning in the gloom. Special guest, Gump, visiting from NC. The timing of his visit could not have been more appropriate, as a lot of running involved today.

Warm Up

Mosey to round about
SHH IC x 15
Windmill x 10 IC
Frankenstein IC x 15
Plank Jacks x 25 OYO
Salute Planks IC x 15

Mosey / good pace to Sunlake
Mucho Chesto
Bruce Lee

Mosey / good pace toward 54
21s – Squats and Merkins, beginning with 1 squat and 20 merkins More running than usual, as we worked light post to light post and back…PAX working in opposite directions.

Very close to finishing; approx 3 sets per PAX remaining before heading back.

Indian Run back to b-ball courts

Dips x 30
Irkins x 30
Finish w/ 10 Burpees

Approx 3.25 miles in total

COT: Prayers to all PAX going through tough times with family, friends and loved ones; thanks to all men for continuing to push one another, coming out to each beatdown and being leaders in their families and the community.

Welcome back Gump and Notorious NYC; glad to see you guys.

PT Testing this Saturday; be there; @no-see-um next on Q

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