QIC:@hawkeye
PAX:@coconut, @glowpop, @cardinallaw, @piledriver,@toxic, @hatchet, @slippers, @mechanico, @alsoryan, @duck tails,@swinger
Glad to have you back @coconut –>"RIFTY" after the @swinger beatdown tuesday
Missed you guys @dave_ramsey, @pigpen
Warm up
25 SSH
10 GGetters
Stretches LRC
Arm circles 10 forward 10 back OYO
10 Burpie Merkins add or take away a merkin each set(1 burpie:1 merken, 1 burpie:2 merkins ETC up to 1 burpie:10 merkins,then back down 1 burpie:9 merkins ETC to 1burpie:1 merkin)
(still figuring out total reps but I think enough to take off the chill)
The Thang
Mosey for blocks
10 SSH x 2
10 Alternating Shoulder Taps
10 Squat with a block
25 Squat with a block
50 Squats with a block
100 Squats with a block
50 Squats with a block
10 block swings x 2
10 Clean(s) V’s with block x 2
Run 20 yards back and forth x 12
10 big boys in blocks x 3
10 LBC in blocks x 3
10 American twists with block x 2
20 American twists with block x 1
6 inches with block also 6 inches x 4 for a 30 count
10 reverse crunches x 3
10 block presses x1
50 Freddie mercuries
10 bonnie blairs x 3
10 burpies x 3
10 4×4’s
return blocks
BOOM per @toxic for 5 burpies
COT
Prayers for
@body karate family for peace and comfort
@toxic’s Tripp upcoming surgery
@rat on upcoming birth
@radio on upcoming birth and stress
@swinger –> Fred making wise choices
@michaelbolton stressors
@piledriver
Proverbs 14:23
All hard work brings a profit, but mere talk only leads to poverty.
Spoke about working hard in all things F3, M’s, 2.0’s, jobs, as a light to others.
Be INTENTIONAL with others:
"I am moving…" says a buddy
response # 1 "give me a shout and let me know" 🙁
VS
response #2 "what day are you moving and I will be there":)
THE DAY HAS BEEN CONQUERED FOR US
Hawkeye