Goob and YHC started the week with a 3 mile pre-run…..along the way we discussed our weekend activities, a review of GrowRuck 18 with a prediction of not too many PAX joining us this morning…..

As Goob and I were returning to AP there was a set of headlights behind us…..we realized we wouldn’t be alone for the beat down and that we would indeed have company.  Thank you Cavalino.

we started at 0515 with a review of the 5 core principles.   Then started off on a 2 lap mosey…..nur, high knees and butt kickers.   PAX then assembled in the echo chamber for COP

SSH’s, Strawberry pickers, seal claps all were done IC.

COP also included some stretching….

THE THANG: 4 corner ladder of pain…

Using attached sheet start at 1st corner with 5 merkins, repeat at next 3 corners.

Round 2…start with 5 merkins and 10 squats at 1st corner, repeat at next 3 corners

Round 3……5 merkins, 10 squats, 15 LBC’s at each corner

continue this pattern throughout the remaining time….All 3 PAX made it through 4 corners of flutter kicks and Goob and Cavalino made it through the first corner of OH Claps.

May Challenge Participants left at least 360 merkin points on the table…..

prayers/praises

Continued prayers for Goob’s friend Ben

Glen, a friend of CrabCakes from HS, is having to watch his daughter Malia,12, deal with a 2nd bout of neuroblastoma.

prayers for the pax the completed in GrowRuck.  Prayers for their healing and ability to join us in the gloom in the very near future

Have a great day,

Crabcakes