Q: Brown Bag
PAX: Magoo, Obadiah, sticks, Booking, Kodiak, Poe, Mr Haand
FNGs: Armbar; Attache; Kombucha
WARMUP: SSH/DQ/WMH/CP/Michael Phelps/LBAC; 20 Squats and 2 Burpees
THE THANG: 20 Merkins (or whatever number the PAX chose) EMOM for 12 minutes; Fartlek run around the soccer field (80-90% effort for one lap followed by 40-50% effort for another 1/2-1 lap) for 12 minutes; run to Discovery entrance and perform 3 sets of Squats x20, Burpees x2, Dips x15 and Aussie Pull-ups x10. MARY: Nolan Ryan, Superman, 2 Merkins
ANNOUNCEMENTS: 9/11 Stair Climb; Maj. Payne Labor Day BBQ
COT: Importance of Fartleks to improve running pace and using this method of knocking out Merkins for potential Iron PAX workouts.