After avoiding the winter blast of the previous week, our Q was out of excuses on a balmy 24 degree day. With the time change only a day previous, he greeted the return of the gloom. Not even the birds were stirring yet, and only one other elusive runner was briefly spotted in the AO. To double-down on that Monday feeling, he threw in some of everyone’s favorites for a ruck to remember.
Warm-o-Rama / The Standard:
- Motivators IC x7
- Windmills IC x20
The Case:
- Burpee Mile = (12 Burpees + .25 Miles) x 4
- Six Pack (Pull-ups + Merkins = 1:5, 2:4, 3:3, 4:2:, 5:1, 4:2, … 1:5)
- The Long Mile
COR/NOR/COT:
Prayers for the brothers — growth, finding and calling the right men who need to be here and serving them — Helping them to serve others.
F3 Wheaton 