Special Sauce = Pain for the afternoon

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS: