This would be the slow-mo aerial shot in the hype video.

One familiar SUV sat alone as YHC pulled into the AO at 4:59am. Could it be? We have a $5 Foot Long post to start the week? Man, what a way to kick it off. Burns rolled in next, making the long drive over. Headlamps, calf stretch, off on the 2-mile EC. We returned to a solid crowd at the picnic tables and an unfamiliar truck pulling in, our new DR friend, Piglet.

Warm-o-Rama was the standard.

We walked down below the bridge, picked up a rock, and carried it to the track, avoiding holes and doing Skull Crushers and Curls as we walked.

The Thang:

• The Launch: 
  • 10 Squats
  • 10 10 Hillbillies
  • 10 Merkins
  • 10 LBCs
  • 10 Shoulder Taps
• The Lap: Run 1 lap (modify with walking and/or lunges if you are smart enough not to be a runner)
• Repeat-O for 5 rounds, plank for the 6.

A little extra time, so it was IC rock work for 5 minutes or so. Rocks back, Skull Crushers as you walk.

Mary by committee. We all took advantage of the picnic tables, as last night’s party at the shelter left a little debris on the ground. While we feel sorry for the next person to use those tables, we all agreed that if a drone came in to make the next F3 hype video, this would be the slow-motion shot.

This is horrible, but you get it.
https://gemini.google.com/share/0ede41238a6e

And done.

COT: Rural Assault is roaming in the wilderness, and may just like it that way. See Transcript for the plan on the newest Friday AO (we have like 9 or them now.)

YHC took us out, much gratitude.

Perfect morning and an amazingly solid group. Burns, the keys are in the first gultch between the bridge and track.