July 14th, 2020 By Bay City Roller

With 22 pax, it felt like an old school, pre-Covid workout. Tons of fun…

Warm up:

Mosey to Belk parking lot:
SSHs
Soap drop stretch
Squat in the woods stretch
Hillbillies
Arm circles

Mosey to top level of deck:
Planks
Shoulder taps
Bird dogs

The Thang:

Jackwebs. Run a lap around deck. During lap, go down one stairwell and up the other.

20 squats/ 20 KGB’s ic. Repeat lap with stairwells

10 burpees. Lap…

Repeat.

Mosey back to ASEC

Mary:

Several stretches

Moleskin:

F3 mornings don’t get much better than this. 22 strong.

After being reminded how jackwebs can kickass, I thought about shortening the reps, but screw it.

Mabell and Smith & Wesson made an appearance. Capt. America came from past F3 appearances, and welcome Shotgun to the PAX!

Coffeteria was well attended. El Ab made an appearance. We solved world problems.

Prayers for The Black family. Barry is struggling to recover from a heart attack. 12 year old daughter is a friend of my daughter. His recover is not going well.

Prayers for Bozeman’s family. His wife’s grandmother recently passed

Former neighbor of Mabell had a heart attack – but no info on recovery

A friend of Indy is recovering from COVID. She was on a respirator, but has made progress and is now at home.

That’s all I got. No gift of the written word from me – Just you guys are the best!

Luthor

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