[the_lycan] Just the 3 of us

AO: the_lycan
Q: Goodfella (Jim Badolato)
PAX: Dana, Premature
FNGs: None
COUNT: 3
WARMUP: Ran around WES stopping for various exercises

THE THANG:
The 3 of us stayed together for a conventional Core + Strength + Speed workout while getting in about 2.5 miles:

•Started with the Merkin Ladder
•Some wall work with Air Presses, Jabs, Donkey Kicks (repeat a few times)
•Grab a rock from behind the school and run to front of school for some Biceps, Triceps, Bent Over Rows, Thrusters (repeat a few times)
•Some core work to include In&Outs/Leg Extensions, H2H, LBC’s…run full laps around parking lot (repeat several times).
•Rifle Carry rocks back to the pile while doing more Curls, Triceps, Thrusters along the way.
•Finish up with more abs and running. Done!

It was great to put in some work with Dana and Premature…fellow former Dromedary Site Q’s. The small groups are always refreshing since the Pax stays together for most of the workout. Some great discussions during the running portions. Thanks to Dunkin for mentioning on Saturday at Commitment that The Lycan needed a Q today. Always a blessing to lead and workout after a big day of junk food eating.

An appeal to the Pax
The Lycan needs your help, fellas. Numbers have been lower there lately (2 last week, 3 today). It’s easy to get comfortable posting at our normal/preferred Monday site but we should be able to get 8-10 Pax at the Lycan every week (even Border Patrol gets 5-8 every week!). It won’t put a dent in the huge numbers at Flash/Ignition and I expect you’ll enjoy the change of pace.

No major announcements other than the CPR course this week.

YHC took us out in prayer.

Goodfella
Proverbs 27:17