Thanks for coming out to join me in the rain.  It was fun!

Workout was built around 4X sprint out 200 ft, 10 coupon thrusters, sprint back in under one minute.   4 other exercises to ramp down HR and hit some areas that we typically don’t focus on with 30 seconds rest in between.

Improvements for next time…. clearer instructions on technique and when to carry the coupon or not.

	Intro/Count		2.0
	Run AO		4.0
	Warm Up Squats/Arms (forgot arms)		5.0
	Thruster Demo		2.0
	Thruster Test		1.0
	Run + 10 Thrusters (timed)		1.0
	Demo Stations		5.0
	Count by 5s – To Determine Starting Statio
	Workout
	Circle of trust		5.0
Station		Set	Duration	Elapsed
1	Run + 10 Thrusters	1	1.0	1.0
1	Rest	1	0.5	1.5
2	Lat Pull Down (Focused)	1	1.0	2.5
2	Rest	1	0.5	3.0
3	Plank alternate legs	1	1.0	4.0
3	Rest	1	0.5	4.5
4	Forearms	1	1.0	5.5
4	Rest	1	0.5	6.0
5	Cobra	1	1.0	7.0
5	Rest	1	0.5	7.5
1	Run + 10 Thrusters	2	1.0	8.5
1	Rest	2	0.5	9.0
2	Lat Pull Down (Focused)	2	1.0	10.0
2	Rest	2	0.5	10.5
3	Plank alternate legs	2	1.0	11.5
3	Rest	2	0.5	12.0
4	Forearms	2	1.0	13.0
4	Rest	2	0.5	13.5
5	Cobra	2	1.0	14.5
5	Rest	2	0.5	15.0
1	Run + 10 Thrusters	3	1.0	16.0
1	Rest	3	0.5	16.5
2	Lat Pull Down (Focused)	3	1.0	17.5
2	Rest	3	0.5	18.0
3	Plank alternate legs	3	1.0	19.0
3	Rest	3	0.5	19.5
4	Forearms	3	1.0	20.5
4	Rest	3	0.5	21.0
5	Cobra	3	1.0	22.0
5	Rest	3	0.5	22.5
1	Run + 10 Thrusters	4	1.0	23.5

COT – Shared state of affairs for me and my desire to let God be my primary support.

Thanks to all!