[short_circuit] Welcome to the Family

AO: short_circuit
Q: Rain Man
PAX: Gerber, Dasher – Jeff Green, Paper Jam, Kid Rock, Good fella, Flipphone, Tuck
FNGs: None
COUNT: 8
If you haven’t posted at this site you are :100: missing out big time. Kid Rock and Goodfella have taken their site duties to a whole new level!! I mean, coffee bar, fresh pastries, frozen fruit :watermelon:??!! These fellas know how to treat their pax.

On top of that, if you Q you get initiated into the SC Mafia (awesome headband provided) which is much better than wearing cement shoes at the bottom of pond Walnut Creek!

All the boys this morning pushed hard lifting some heavy 50lb KB’s Dasher – Jeff Green, pressing/squating 60lb sandbags Goodfella, dialing in his perfect 100 jumps on a short rope Gerber, and making the ab pain look easy Flip Phone. Thanks for all the support and encouragement fellas. Lastly, so happy to see Tuck back from his summer adventures.

Last thing to note for future SC Mafia virgins, 3 mile minimum to get the coveted headband. I made it but it was close Chastain.

Paisano out!

Warmup

Run out to EMS station
SSH
MNC
Mountain climbers
Runner’s stretch 
Calf stretch

Back from EMS Station-  on the way back (every light pole alternating 4 Bobby Hurleys/4 Bonnie Blair’s )

The Thang

Four corners- 2 rounds 

#1 KB’s–  Swings, Curls, Triceps, and high pulls  (walking lunge)

#2 Sandbags- Squats and chest press. (bear crawl)

#3 Jump ropes—50 jumps 5 burpees round 1 (backwards run). Round 2 100 jumps 5 burpees 2x’s

#4 Big Bois, LBC’s, Flutters, Heels to heavan , dolly’s (forward run)

Head to the pond

Partner work- 
#1-run in opposite direction and meet for 10 hand slap merkins (2x’s)
#2- run opposite direction and meet for 10 Mike Tyson’s (2x’s)

Head to playground 

(1 rounds)
-20 step ups
-30dips

Head to Baldwin Dr.

3 dry docks plus 3 squats every other driveway.

Back to COT

40 AH’s IC

Announcements-
9/11 tribute Saturday 9/14 Cutty
Convergence anniversary 9/2 Cutty

Prayers for Paper Jam father in the hospital.