February 19th, 2020 By Walt Bundy

QIC was a bit concerned earlier in the week that the forecast would dampen the spirit of some and the fartsack would prevail. QiC was pleasantly surprised to see that the forecast had improved and there were 8 men (one of which was a guest PAX from SC) that came ready to put in some work. I see we have the one guest but wait is that another? No it’s Spauldini (of course Pharaoh did introduce himself to him just in case he had forgotten)? What a special day this must be. A guest and the triumphant return of Spauldini!

5:30am disclaimer given and off we go.Good long mosey to warm up the muscles. Circle up for the following:

• SSH x 20 (IC)
• Mountain Climber x 10 (IC)
• Cotton Picker X 10 (IC)
• Lateral Squats x 5 each side with isometric hold (IC)

Mosey to baseball press box to retrieve blocks and back to the tennis courts.

• Exercise 1- Groups of 3 for 10 up, 10 down Merkins (1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1,)
• Lap around court
• Exercise 2- Partner up (one odd man so jump in with a pair) 10 up, 10 down squat with block pressed overhead. Audible – Kojak realized we may only get in 2 exercises so QIC modified to 10 up.
• Lap around court
• Exercise 3- Partner Curls for the girls 10 up, 10 down
• Lap around court
• Exercise 4- Dips up 2,4,6,8,10 down 10,8,6,4,2
• Lap around court
• Exercise 5- Pull-ups 10 up
• Mosey blocks back to press box

Long Mosey to Mary at cover area outside the gym. QIC had done a good job of keeping the guys dry thus far and so decided to pick a dry place for Mary. Mary would include a few exercises given to QIC by the physical therapist for back issues.

• Flat on back, arms over head with knees at 90 degree gle with feet in air. Alternate opposite leg out with arm overhead, while the one leg was knee in and opposite hand touching knee.
• Bear crawl position with hands directly under shoulders and knees under hips. Lift knees up one inch keeping back flat and holding for 30 count, 3 sets with 10 count rest between sets.
• WWII x 20

Announcements/Prayer Concerns

• Ryan Newman
• Kojak’s sister ultrasound
• Loveboat home inspection
• All our veterans and those serving who suffer with PTSD

Guys never be too proud or manly to share what may be troubling you or something you are struggling with to an F3 brother. We are more than an exercise group. We are here to support one another. So be open to sharing and be open to listening.

Sorry but crazy at work today so the BB is brief. I thoroughly enjoyed the opportunity to lead these HIMS. It had been a while. Hope I didn’t destroy Yellowcakes plans for Friday with all the upper body work. Guess you will have to show to know what he has planned.

 

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