Swampy walked into the gloom to see a bunch of old men layin around the ground wondering/hoping if this was the workout for the day. But it wasn’t. 80 and humid from the night rains, we got after it.

started with the mission statement and five core principals,  then a quick mozy to loosen up. IW’s, Abe Vogoda’s bad back stretches, and some traditional hammy and quad stretches did the trick before heading out to the trail for the beat down.

partnered up and started with a 5 minute round of Dora with one partner holding a plank while the other partner did a 100 yd run.

next we headed up the trail in an Indian run style walk  for 5 minutes  where we completed another 5 minute round except a 150yd run

then we went back, backwards  rinsed and repeated, replacing the plank with a squat hold and did 7 minutes

good cardio and mumble chatter  great start to the week