11 PAX @ Westeros sprint, burpee, and pull-up

Monday 08 July 2019 @ Westeros

PAX:   Blue Mule (QIC), Pumpkin Spice, Porcelain, Harvey, Ivan, Crablegs, BadBoy, CrawlSpace, RightSaid, TK

Gloom:  Basically zero.  Sunny and warm.

Very simple, but very effective.   I love to get back to basics.  And I love each and every one of you.

Warm-O-Rama:  Mosey, arm circles, squats, all the basic stuff.

First Thang:  Army Pull Ups:  Pair up.  Each PAX owes 100 pull ups where your knees touch your elbows.  One PAX does 10 while other partner does situps.   Flapjack until all PAX reach 100.

Second Thang:  Sprints/Burpees:  Sprint across parking lot, about 40 meters, then do 5 burpees.  Rinse and repeat 10 times.

Sprint back to shovel flag — about a quarter of a mile!

Mary:  Flutterkicks and Jane Fondas, then sprint back to the shovel flag again, about 40 more yards.

Spirited COT where all PAX commented on the amazing things we have to be thankful for.  Extra points for Porcelain and

Gentlemen, it was my absolute pleasure to lead you.

SYITG

BLUE MULE OUT