Come On Down to the BoonDocks

DATE: 7/19/19

QIC: BTB

# of PAX: 13

PAX: Flounder, LETC, Wapner, Bam Bam, Ugly Stik, 8Penny, Zuckerberg, Tenenbaum, Pledge, Ronaldo, JoCo, Dino

WARM UP:

  • new workout runs from 0500-0600! An extra 30 minutes of darkness and an extra 15 minutes of opportunity!
  • SSH x 20 IC
  • Imperial Walker x 15 IC
  • Windmill x 15 IC

THE THANG:

  • mosey to the small bridge for “4 Corners Repeats”
    • run over the bridge, do 10 mountain climber merkins
    • run back over the bridge, do 20 star jacks
    • run back, do 30 tuck jumps
    • run back, do 40 dips
  • mosey to the lifeguard stand at Stone St and partner up
    • one partner starts to bear crawl in soft sand
    • other partner runs to next lifeguard stand (about .30-.35 miles) and runs back to partner
    • partners switch: partner A runs to stand and back, partner B continues the bear crawl
    • continue until the bear crawl reaches the life guard stand
    • run back to original start through knee high water
  • mosey back to public docks
    • stay with your partner for DORA 1-2-3:
      • 100- merkins
      • 200- squats
      • 300- LBC’s
        • partner swims to close dock, gets out, 3 burpees, gets out, flapjack until complete
      • tred water while we wait for the SIX
    • OYO swim out to equivalent distance of the middle of the bridge and back

COT/MOLESKINZ:

  • prayers for Sunrise!
  • glad to have all these PAX embrace the 0500 start time and put out a ridiculous effort this morning! They earned their breakfast
  • I can’t wait for BoonDocks to continue through the winter. That water is going to be cold in January!

It was a privilege and an honor.

BTB- over and out!

SMACK TALK!

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