Date: 2026-07-01 AO: Insane Train Q: El Capitan , PAX: El Capitan, Chains (Ryan Johnson), Derby, Juicy J, Half Lyfe FNGs: None COUNT: 5 CONDITIONS:
balmy & full of birdsong (Juicy J collected some new birds on his Merlin app)
WARMUP:
Climb Routine Good mornings Bacs & BacBacs Overhead presses
THE THANG:
Parking Lot Stations – 5 sand bag stations set up down the parking lot
1. 80 lb. Deadlift 2. Rows 3. Shoulder Bag Reverse Lunge (2-3 per side, switch shoulders 4. Front Loaded Good Morning
One Pax bear-hug carries a sandbag from one end of parking lot to the other & back.
Rotate when runner returns.
The Thang 2:
Burpee Bocce! (“Boules” in French)
Divide into two teams for Bocce – One player from each team goes head-to-head in round of bocce (4-ball) – The other players perform squats while watching. – Whichever team has best ball performs imperial walkers while losing team does 5 burpees. – Change players & begin again (winning team tosses the little white ball to start).
MOLESKINE:
As we celebrate 250 years this Saturday, let us remember what a blessing it is to be an American. My mom, an immigrant from France, reminds me of this all the time. We don’t know how good we have it. If you know anyone who is a first or second generation American, ask them what America means to them. And give thanks & celebrate our freedom this weekend!
ANNOUNCEMENTS:
leanpax coming up on Monday!
COT:
Prayers lifted for Squatter, PAX traveling, and for safety this weekend.
Track Slop :coffee: brought to you by Derby enjoyed.
Grateful for y’all! :el-capitan:
PLAYLIST:
Red Hot Chili Peppers essentials
balmy & full of birdsong (Juicy J collected some new birds on his Merlin app)
WARMUP:
Climb Routine Good mornings Bacs & BacBacs Overhead presses
THE THANG:
Parking Lot Stations – 5 sand bag stations set up down the parking lot
1. 80 lb. Deadlift 2. Rows 3. Shoulder Bag Reverse Lunge (2-3 per side, switch shoulders 4. Front Loaded Good Morning
One Pax bear-hug carries a sandbag from one end of parking lot to the other & back.
Rotate when runner returns.
The Thang 2:
Burpee Bocce! (“Boules” in French)
Divide into two teams for Bocce – One player from each team goes head-to-head in round of bocce (4-ball) – The other players perform squats while watching. – Whichever team has best ball performs imperial walkers while losing team does 5 burpees. – Change players & begin again (winning team tosses the little white ball to start).
MOLESKINE:
As we celebrate 250 years this Saturday, let us remember what a blessing it is to be an American. My mom, an immigrant from France, reminds me of this all the time. We don’t know how good we have it. If you know anyone who is a first or second generation American, ask them what America means to them. And give thanks & celebrate our freedom this weekend!
ANNOUNCEMENTS:
leanpax coming up on Monday!
COT:
Prayers lifted for Squatter, PAX traveling, and for safety this weekend.
Track Slop :coffee: brought to you by Derby enjoyed.
Grateful for y’all! :el-capitan:
PLAYLIST:
Red Hot Chili Peppers essentials