I, I’m a new day rising….What a beautiful sunrise welcomed the PAX this morning at Catalyst. Fudd asked if I ordered it up, I said no, that’s God’s canvas, brother. YHC celebrating his 1 year anniversary with his first Q at a regular boot camp. Hard to believe it has been a year since Overdraft convince me to post at Flood Zone with my oldest, Rest Stop. Thanks to the men of F3 who support and keep me getting up in the gloom to post and Q. YHC was a little nervous, have to fill an hour, in the presence of so many veterans. OK, 19 PAX ready to go…..follow me…..
Here is what went down, to the best of my blood starved brain’s ability……
Jog to First Citizens Parking Lot
SSH x 20, Imperial Walker x 20, Windmill x20
Jog to Brueggers….No coffee and bagels, yet
Just, 20 Irkins, 20 Dips, 20 LBCs
Repeato x 5 (100 ea.)
Jog back to FC lot
20 Imperial Walkers
20 Prisoner Squats
Jog to Rock Pile at Carroll
10 x curls, 10 x shoulder press, 10 x tricep extensions
5 sets with 10 rock merkins, 10 SSH, 10 Imp Walker 10 Rock Squat with each rock reps
Bear crawl up ramp, plank at top, 5 count ea. PAX, low plank hold 10 count
Peoples chair arms out, 5 count ea. PAX
BTW, 25 count – Q
Jog back to start for Mary
Nippler x 20
Freddie Merc x 20
Homer to Marge x 20
Low Plank 20 count
Reverse LBC x 20
Low Slow Flutter x 20
6 inch leg hold 5 count ea. PAX
American Hammer x 20
Done!
It’s times like these you learn to live again….
Announcements:
the Mule coming up, watch for tweets
Prayer Request…
YHC as our family continues to heal
YHC took us out
