Workout Date:





Sitework, PertPlus (QIC)

The Thang:

YHC rolled up a few minutes early to an empty AO which is normal for #TheRepublic, and there it was, head lights of Sitework coming in hot on 2 wheels!

Waited a few more minutes to see if any other PAX came up, but it was just the 2 of us.

Conditions: clear and cool, perfect

Disclaimer given to the other PAX


SSH x 30 IC

TTT x 25 IC

LBAC forward x 20 IC

LBAC reverse x 20 IC

Windmills x 15 IC

Mosey around the block to the dirt lot.


YHC noticed a fantastic picnic table and decided to make use of it. Plans changed once nobody showed up except Sitework…

15 Dips, take a lap

15 Incline Merkins, take a lap

15 Decline Merkins, take a lap

15 BB sit-ups, take a lap

Rinse and Repeat x 3

Slow Methodical Broken Down Burpees x 15

take a lap

1 OH press of picnic table, it was heavier than it looked!

15 curls of picnic table x 3

take a lap

Short mosey to brick wall, time to practice our ninja skills!

15 up and overs

Wall Squat and hold…. until the city trash truck came through the alley! #merlot was almost spilled! Awful!

Mosey back to virtual SF


25 Flutter Kicks IC

25 American Hammers IC


Word of the Day; Mark 11:23-25 “Truly I tell you, if anyone says to this mountain, ‘Go, throw yourself into the sea,’ and does not doubt in their heart but believes that what they say will happen, it will be done for them. Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours. And when you stand praying, if you hold anything against anyone, forgive them, so that your Father in heaven may forgive you your sins.”

Prayer requests for Houston and some unspoken requests.

YHC prayed us out


Honor to lead anytime! Thanks for showing up Sitework, Iron sharpens Iron!!!




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