April 4th, 2017 By cardiac

Four faithful men gathered at Tradition in what turned out to be a beautiful gloom filled with cool breezes and bird songs. What’s even more cool was the fact that each man was in his 50’s and going strong!! This really pumped up YHC and I even ran up and down 11 full flights of stairs the rest of day. YHC must admit a sweaty lab coat is not very comfortable (and probably does not emit a very pleasant fragrance). Time for some sterilization.

The morning went thusly:

Forgot the disclaimer. Oh well, dementia does go with respect.

Mosey around the church and warmorama:

SSH IC X 20; Cotton Picker IC X 15; IST IC X 20; Windmill IC X 15; Michael Phelps on your own.

Rolled up our sleeves for some circuit work.

Station 1: Cinderblocks

Chest press X 20; Lawn mower pull X 10 each arm; biceps curls X 20; shoulder press X 20; sumo squat X 20; high pulls X 20; run to Station 2.

Station 2: Benches

Alternating step ups X 10 per leg; dips X 20; run to Station 3.

Station 3: Tractor Tires

Tire flips X 20; run to Station 1 and repeat circuit as fast as you can

Mary: SBC IC X 20; Pretzel twists IC X 20, flapjacks; dynamic stretches hamstrings/Achilles, adductors, glutes/tensor fascia lata X 30 sec each.

Announcements: Tradition book studies – Fridays at Bojangles on Mallard Creek – all are welcome even if you’re an illiterate; Spartan run this Saturday in Concord – come support your F3 brothers.

T-claps to Guiness, Royal and ONJ for looping in 4 circuits. Strong work men!!

YHC was actually proud that I was able to get to 3 circuits given the fact that the last time I posted was Feb! Sorry men. Thanks for rooting me on.

Guinness brought us through with a prayer.

Sound off below…

 

 

 

 

Davis Lake, The Precinct, Tradition

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