June 24th, 2019 By Schnitzel

It was pretty humid this morning, temps around 70, along with early sunshine, the sweat start rolling in to my eyes early into the workout.  Great to see Sparknut rolling in, right before the delayed-start of SSH.

Disclaimer

I am not a professional, modify as necessary.

Warm a rama

Take a lap around, just outside of CB parking lot.  Including Carioca, high knees, butt kickers and toy soldiers.  Back to starting point.

• SSH x10, only because I have soar feet, otherwise, could have been an extended set.
• Cotton Pickers x10.
• Wind Mill x10
• Merkins x10
• Mountain Climbers x20.

Thang

I set my Tabata timer to many 20 second intervals.  The idea is to do a single exercise 3 times for 20 seconds each, with a 20 second rest in between;  20 seconds on, 20 seconds off.  That makes a total of 2 minutes per exercise, then we roll right into the next.  The exercises were:

• Lawn Mowers, get both arms in
• KB swings, single arm or two
• Overhead press
• Curls
• BTTW, no KB
• Goblet squats
• Mason twist
• KB Merkins
• Upright row
• Plank, Manwich ignored the 20 second rest, part of Ab Challenge.
•  Repeato

Second time around we ended with Mary series, replacing KB merkins with the W, and upright row with LBCs, then out of time.

COT

No announcements.

Prayer requests, Sparknut asks for prayers for his brother Nathan, struggling with addiction.  Doing good for 7 months and had relapse.  Keep in our prayers, all our brothers and men struggling with addiction of all kinds.  May God shower them with strength and courage.

Moleskin

Always a pleasure to be out with the guys, hoping the lead gave everybody a good workout.  Birthday was on Friday, but I had to skip the never-ending SSH this morning due to sore feet, #respect.  Not a whole lot of mumblechatter this morning, but that’s okay, we still support each other just by showing up.  As the birthday tick marks increase, I just give thanks that I can still come out and mix it up a little bit, not as pain free as I used to, but still get the blood going and soak the old F3 shirt with sweat.  Thanks guys, thanks F3.  See you in the gloom.

AYE.

Bell Buster

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