It was dark and cold- Cap’n Kangaroo and I the first to show- we briefly discussed the game/late night and I was somewhat hopeful no one else would show so we could quasi fartsack and hit coffeteria.- But like soldiers appearing out of the gloom they came- really is cool to see men appear in the early morning darkness ready to take on a post and make life better- 11 men did just that- all veterans/ complete badasses I might add- except the Q.- so it was time to roll- we did.
Warm up: ran a couple of laps around the parking lot to get things moving, breathing….circled up-
SSH x 20
Cotton pickers x 20
Imperial W x 20
Mountain C x 20
Merkins x 10
Fazios x 10
back to the center of parking lot and-
Run to one end of lot then run back to center and then ran to the other end of the parking lot stopping and finally back to the center. – we did
5 derkins one end
5 Al Gores center
5 WW 11″s other end
Plank back in center
Repeat
10 x 10 x 10- plank
15 x 15 x 15- plank
20 x 20 x 20- plank
15 x 15 x 15- plank
10 x 10 x 10- plank
5 x 5 x 5- plank
recover on the jog to the top of Sisyphus
down Sisyphus- stop at bench burpees x 5
to the bottom- burpees x 5
run to bridge- bear crawl bridge- burpees x 5
bear crawl back across bridge- burpees x 3
run to rock pile- Get you one:
curls x 20
shoulder press x 20
Bend rows x 20
Triceps x 20
Back to the bottom of Sisyphus:
up Sisyphus stop at the bench burpess x 5
take it to the top- squat hold until all pax return.
jog back to parking lot and circle up for Mary:
LBC x 20
Homer to Marge x 20
Low Slow Flutters x 20
Done.
Announcements/Prayer Request:
Man Ram- We are praying for your dad and your family- there is no way to make sense of why- we pray for faith and understanding of God’s plan, healing and acceptance- God is with you. We Love you Brother
Elsinore let us out with strong words.
Moleskin: I miss reading backblast- they keep me motivated- especially early on – I could read what I had tried to do and the men who experienced it with me and I wanted more!
Aye.
