Ripken flaked out on his Q late Tuesday night, so YHC grabbed it.  Ripken probably still nursing his frail body after the half tri 72 hours prior…

5 core principles.  Suggest exercises and counts, modify as needed.  Start Garmin

Mosey with nur, carryokee both ways, arms up, etc.  Mosey over to the west side of the dental office N and W of W-D for some 7-11’s (7 x each of two exercises performed about 30 yds apart, with a mode between exercises), then 8x each exercises, then 9, 10 & 11.  3 different sets of 7-11’s:

1. Am Ham (each side), WW1, mode = a) bear crawl, b) run
2. Jump squats, lunges (each side), mode = side shuffle each way
3. Merkins, evanders (each side), mode = a) bunny hop, b) run

          This is some of the roughest “blacktop” I’ve ever encountered.  I’ll do some research, but I believe this surface is a small test section of “thirsty concrete” – cool, nerdy stuff.

Mosey to the entrance area of “Residences” for some EMOM (50 seconds on, 10 sec rest).  EMOM: hand release, LBC, squats, flutter, dry docks, sit ups

          YHC kindly requested that the pax keep it down in this residential area.  The LBCs and flutter kicks worked some methane loose from a couple of the pax, YHC included.  Good morning, Residences residents!

Mosey around east side of LA Fitness to parking lot near 7-11.  More EMOM: gas pumps, OH claps is all we had time for, then mosey back to W-D parking lot for a perfect on time finish.

          Didn’t want to get too close to the entrance @ LAF, but this is probably a pretty good place to recruit….

          Pax met up with 4 of the runners @ 6AM: CrabCakes, Goob, Cornhole and Spinal Tap, who all got 7 miles in.  Nice work boys!

          Announcements: WildPax, Laps for Life, F3 10yr

          Prayers / Praises: Baron chest pains, Manziel MIL improved, Pudge tweaked calf during Stagecoach’s relay @ Monday beatdown.

          Thanks for letting me lead – I think I got this down now!  Too bad I can’t Q what I’m asking y’all to do!