YHC frequents #WestSideStory on Friday’s, but was thinking of running when a text from Noonan came in… He asked, YHC accepted. And here we go…

Warm-up

10 Good Mornings IC
10 Mountain Climbers IC
1 Burpee OYO

The Thang

Head towards Berkely for the Merkin Lot.

Each line represents a different kind of Merkin, 10 reps. Carioke to the next line everytime you finish the type of Merkin, till the six is complete then onto the next set of Merkins. We did the following types: Standard, Irkin, Staggered Right, Derkin, Staggered Left, Hand Release, Werkins, and Plyo.

Head towards the Leg Lot. Each line represents a different kind of Leg Exercise, 10 reps. Bear Crawl to the next line everytime you finish the type of Leg Exercise, till the six is complete then onto the next Leg Exercise. We did the following types: Squats, Lunges, Agitators, And Jump Lunges.

Head towards the Ab Lot. Each line represents a different kind of Ab Exercise, 10 reps. Run Bacwards to the next line everytime you finish the type of Ab Exercise, till the six is complete then onto the next Ab Exercise. We did the following types: WWI, WWII, LBC’s, American Hammers, and Reverse Crunches.

Head towards the BLIMP lot. Partner up for accountability and encouragement. Each light was an exercise, suicide style.

Head towards the 10s courts. We did People Chair followed by Jail break up the hill. We did Balls to the Wall followed by a Jail Break up the hill.

Indian Run back towards the #ShovelFlag!

19 SSH IC

BOM

Injured PAX – Hot Spot (leg) and Pied Piper (back surgery on 1/14)

CornFed with the birth of their first child (girl).

Conch Fritter’s Mom recently diagnosed with cancer.

Southern Fried’s friend Jenny diagnosed with cancer.

YHC closed us in prayer.

Gazelle and Angus showed up as everyone was leaving after they completed a 10K.

Gazelle’s 2.0 to gain confidence.

Angus’ sister good report from cancer.

Noonan prayed for these requests.

COT

Lunch @ La Ribera – 11:50 today!

Pub Rick tonight starting @ #TheCommons – 18:00.

Rafiki has the Q tomorrow @ #TripleS.

#TwitterAlert – Slim has the Q on Monday @ #MASH.

Moleskin

Super turnout, especially awesome to have CornFed join us! We will have to repay the visit. The PAX pushed themselves hard and though none got hurt, minor #FirstAid may be needed!!!

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