April 30th, 2024 By Hops

BB 4/30/24

AO: ASEC

QIC: Hops

Pax: spud, buzzkill, phidipidies, el albogado, beaker, Popeye, love boat, Private Ryan, trick daddy

10 adventurous go-getters decided to make the right decision and move this morning.

Warm-o-Rama: mosey over to the Belk parking lot.
SSH x 20

Arm circles

Loose change x 8

walk it out for a few moments

Mosey over to top of deck.

Thang:

4 corners, 4 stations

Exercises – 10 each (add 2 each rotation)

– Merkins

– Core Killers

– Squats

– LBC IC

Run to corner for exercise, run down and up stairs. Do exercise at the top of the stairs and then do one full rotation and go to the next stairwell and so on.

Mary called at 6:06.

Mary:plank the a  few stretches

Buzzkill took us home with the prayer.  Prayers for the men and women in blue, those lost in the tragic events yesterday. Cullen (Mounty’s son). Other prayers were offered up that have slipped my mind. Jiggy with the piggy this weekend, F2 Friday night.  Eat around 7, get there before if you want.

Moleskin: small group for a Tuesday but weather was fantastic. The boys came to work this morning and rocked it out.  Spud totally called me out on “walk it out” and said “okay, let’s walk while you figure out what you are doing.”  He was slightly correct, I was directional.  Good mix of upper, lower body and core with some mileage. About 3-3.5miles. My apologies for missing out on the pre-blast. I’ve been in an absolute ringer at work and totally forgot about it last night. Technically this workout should have been Buzzkill, but he got an old man injury by loading his dishwasher. Glad he still made it out this morning though. Always a good time and leading this group of individuals and the conversations we have. I say it all the time but F3 mornings are the best mornings. Have a great week fellas. Remember to keep focused and efficient this week but also take time to enjoy the weather and some fresh air.  Work isn’t everything.  Perhaps some day, I’ll take my own advice.

– Hops

 

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