Record number for Broga meets Yoga this morning. Special thanks to the ultimate Weasel Shaker String Bean for bringing out the PAX with his encouraging words on Slack. If you don’t have Slack yet, sign up.

Warm Up

SSH x 10 IC

Smurf Jacks x 10 IC

The Thang

Burptacular, renamed by Mr. Belding to Thunderstruck(Thanks Piper for the music and for the timing of Thunderstruck to push the PAX to finish strong)

For Time: 10-9-8-7-6-5-4-3-2-1

Burpees and KB Thrusters(Goblet Squat Press)

10 minute time cap

In one word, an assessment of the PAX after Thunderstruck was SMOKED. Good, I must be doing something right. Only 50 minutes left. Let’s GO!

Just like a Go Ruck event, the welcome party smokes you and then the cadre says, now we’re ready to start.

For time: 1 mile run

We do a lot of running in F3, but we don’t do a lot at race pace. Let’s see what we got in the tank. Strong work.

Half way there. Let’s mosey to the pull up bars.

10 minute AMRAP

5 pull ups

10 merkins

5 chin ups

10 dips w/ alternating straight leg kicks

I don’t think I’m alone in saying that this felt like a 20 minute AMRAP. Regardless we encouraged one another and minimal rest was taken by the PAX.

Mosey back to the flag for the best part of #BoydLeeBeatdown, an additional 15 minutes.

Circle up for the following OYO

One Arm KB Swingx 10 each

Russian KB Swingx 20

American KB Swingx 20

KB Cleanx 10 each

KB Snatchx 10 each

KB Windmillx 5 each

KB Forward Lunge Pass Through to Stiffed Legged Deadliftx 5 each

KB Wave Squatx 5

Prayer Requests: Mr. Belding’s neighbor battling cancer, Pied Piper’s church secretary passed away from cancer, praise that Out of the Box went well and has raised $8700 to date, my neighbor’s house on the market sells and for a good neighbor, Doubtfire’s successful knee surgery, praise for Bono’s doctorate, T-Bone’s patent pending

Announcements: If you have yet to try Yoga, what are you waiting for? The benefits far outweigh the pain and awkwardness. Improving your flexibility, mobility, and stability reduces your risk of injury and reduces muscle pain. Come see for yourself how stretching can improve your mind, body, and spirit.

Moleskin: I’m smoked!