No Stairway. Denied.

WARMUP

• Good Morning x5 IC
• Abe Vigoda x10
• Arm Circle Complex x5 IC ea direction
• Imperial Hillbilly x10 IC
• Resistance band shoulder complex x5
• SSH x25 IC

THE THANG

Traveling Stations

• Indian run to far east cinder trails
• Merkin x10 CC OYO, double-time run to middle, repeato merkins, run to end, repeato merkins, repeato at each end & middle
• Iron Mike x10 CC OYO, run to middle, repeato IM, run to end, repeato IM, repeato at each end & middle
• Mosey to the Amp
• Dip x10 CC OYO, Box Jump 1 level & return, repeato dips, Box Jump 2 levels, repeato dips, repeato at each level (5 sets dips)
• Mosey to the shelter
• Squat x5 IC, Derkin x5 IC, then behind-the-back picnic table Trap shoulder shrug x10 CC OYO, repeato 2x (3 sets total)

MARY

• Side Crunch x15 IC ea side
• Slow Box Cutter, alternating directions x15 IC 
• Butterfly sit-up x10 CC OYO
• Table hold ~30-40 seconds 
• Plank/Cobra/Downward Dog slow yoga circuit x3
• Al Gore for 1:00

MOLESKIN

I know, how can you Q the Dump without the Stairway, right? Well, we figured it out and made our way around to some double-exercise stations. T-CLAPS to OCB as he ate up the 90 Merkins & running! BEAST

Loved having a DR PAX, Toga from the Indy area! Maybe, just maybe, we might see him & a FNG friend of his tomorrow at The Hub.🤞🏻

Had a couple mods on the fly. Quickly realized Iron Mike x10 really sucked ass when mixed with the running so changed to x5 on the fly. Also, I had forgotten how big & heavy the picnic tables are at the Dump so changed Picnic Table Squat Presses😳 to Squats & Derkins. Last, I scrapped the sprints after the table work cuz we were running short on time (I don’t think anyone minded!). I think all PAX were spent at the end, I know this guy was 😉

We prayed for continued recovery for 4Howa & Coors, the sons of Dr. Ruth, Pac Rat & Muck’s dad, Pac Rat’s father-in-law, and Kato & HHH’s mom. They all need continued prayers, please make that happen.