Inevitability

YHC laid out the plan. We would do a set of exercises starting with 1 rep. We would run up a level and add a rep all the way to the top.

Exercises were:

Pull Ups

Merkins

Jump Squats

WW2s

At the top of deck and a reprieve from the sauna, we did Merkin Ring of Fire

Circle Up and Plank.

#Pax were instructed that we would take turns doing Merkins. Starting with 5 and then moved onto the next person for 5 and so forth (when not doing merkins, holding plank).  All the way down to 1.

Mosey down parking deck. Stopping at each level for 2 pull-ups

Partner Up. Partner A to do 1 pull up. Partner B holds Al Gore. Flapjack. All the way up to 5.

Sprint all the way up to the top of parking deck. NO STOPs

At top of Deck for Squat Ring of Fire.

#Pax were instructed that we would take turns doing Squats. Starting with 5 and then moved onto the next person for 5 and so forth (when not doing squats, holding Al Gore).  All the way down to 1.

Mosey down parking deck. Stopping at each level for 2 pull-ups.

WW2 Ring of Fire.

LBCs

Mutton Crunch L/R

WW2s

Low Dolleys

Alabama Prom Dates

Penguin Crunches

Pickle Pounders

Box Cutters

American Hammers

TIME!

*60 pull ups for those who counted. No more. No less.

@Rollback was out front all morning even after setting the pace with YHC at RnG yesterday morn. Dude is fast and strong. He also color coordinated his headband with his shoes.

Always great to have @GoldWatch in our Mix. He didn’t complain once about the humidity as it was supposedly better than Florida Suncoast (where they don’t use gloves but bring water with them). He will be with us until end of the month before heading down south to reunite with @Spam

@Lamb Chop was not color coordinating and kept the MC up. I think he secretly misses working for #BigTobacco. He is actually good at counting when there are controls in place.

Speaking of #BigTobacco, @ChickFlick, the ever faithful site Q put in strong work this morning. Could not get his hair to mess up…so maybe next time.

@Burns must have recovered from his blisters after a trail run this morning as he put in some strong work this AM. He also forgot to stop watch until YHC texted him about mileage. I take that as a compliment to the beatdown and haze post-workout we were all feeling.

@Rubber Ducky reminisced on his hog adventures with @Wilbur and complained about the grips for pull-ups in the deck.  Sorry we don’t have bars!

@Five Dollar was steady and strong as can be. Not sure if I have seen him sweat that much. Ever. Strong work!

Double down with me tonight at #HighLife. 7:30pm at Miller Park. @Mutton on the Q.

Lots of trail run options coming up for Ragnarians. Next one is Crossnore on Friday at 5:30am with Coffee to follow at Debeen with the UA Folk.  Pilot Mtn adventure Sunday AM.  See @Burns or Slack for any details.

@$5 has BnW tomorrow morning. Tunes will be in tow

Samaritan Ministry #3rdF opportunity is next Monday! Need some #HIMs signed up. See @Drip or @Greenspan for deets.

@Five Dollar and his family going through a tough time right now. Prayers for strength, courage, perseverance, good health.

@Lamb Chop’s Aunt who received some scary medical news

@GoldWatch In-law’s also had some scary diagnosis. For Healing. Peace.

@Rollback graciously took us out in a very sweat #COT aka Ball of Man. Juicy Boyz we all were.

Thanks for the keys @Chick Flick — I threw them off the top of the parking deck.

All the love,

Frostbite