July 19th, 2023 By Spud

Q: Popeye
Spud, Homeland, Luthor, Marlboro , Loveboat, Fire chicken, Crabgrass, Professor, Circuit rider, Psycho T (honorary), Catfish (honorary)

Warm up at the rehab/physical therapy center parking lot of SSH’s, hillbillies, soap drops, and mountain climbers.

Thang

Circuit Workout

First station 

Mosey back to the rock pile. Each pax grabbed a block/plate for 

10 curls

10 overhead presses 

10 skull-crushers

10 bentover rows

Second Station

Mosey towards the parking lot entrance for burpees, starting with one and adding one more each time around.

Third Station

Benches by Mary 

10 dips

Repeato

Mary

Ab work

No prayers asked for so we prayed for all of our fellow men and women.

Moleskin

Thank you for the opportunity to lead. This morning as I gazed around the circle at Mary, I saw only one face that had been posting longer than I have (elder statesman Homeland) and it made me realize that if you hang around somewhere long enough you cross that line from getting something from a group to giving something to the group, whether you realize it or not. For 8 years almost exactly, I’ve been coming to F3 with the motivation that I’m going to get a laugh, get a challenge, or get progress towards fitness goals. Now it seems like the priority to post is help continue a good thing that has helped me so much so that others can experience the difference in their own lives. I hope each one of you also one day feel the same way when you cross that line in your own time. This stuff works.

Popeye 

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