Date: 9/17/25
PAX: Pacrat, Nuthouse, OCB, Optimus, Bump, Curious George, Gummy Bear
Warmup:
- 10 Windmills IC
- 10 Beanpickers IC
- 10 Squats IC
- 10 Toy Soliders IC
- Parking Lot Lap
- 10 Merkins IC
THANG:
Team Jog to the hill, every 25 seconds do 25 seconds of Burpees
At hill 5 Minutes of AMRAP up and down the hill with 5 burpees at the top and 5 burpees at the bottom
Jog to the AMP 4 rounds of the following
- 10 8-CT Step Ups
- 10 Dips IC
- 10 Box Jumps OYO
Jog to the Red Lanes, Sprint the first Half, walk/jog the second half. Continue for 5 lanes total. 5 Burpees after last one
Jog back to Shelter for some Mary
- 10 American Hammers IC
- 10 Crunchy Frogs IC
- AMRAP WW1s til done (1 minute)
Moleskin:
Had the 2 brother today, they’re definitely a bit out of shape for not doing a beatdown since before I was married and lived with them lol. They may have been a bit out of “listening to their older brother” shape for a couple moments too haha! They love and appreciate the moments to exercise and be a part of their big brothers group so thanks for playing along and making them feel special this morning gentlemen! I appreciate it and look forward to them growing up and maybe seeing more F3 as it suits their stage of life.
Nuthouse and Pacrat had to take off early to go to work in Chicago and OCB Split for the Y after a short coffee break so I partook in coffee since I made so much for just Optimus and OCB lol. I was wired for the next hour. Convos included food… mostly food. We may shed the weight but never the obsession.
Love you all, thanks for letting me lead and long live the DUMP!
-GB
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