ASEC

Q:  L-em-u

Pax:  Popeye, Professor, Hobbled Mayweather, FireChicken, TomB, PR, Spud, the one and only Grover, the young wise Love Boat.

Front Rehab Lot to warm up

SSH

Hammie Left/Right Stretch

Runners Stretch

Down / Up Dog

Back to rock pile –

6 (or 7) total stations

Station 1 at upper lot:  10 curls, 10 OHP, 10 Rows

Station 2 at back lot:  10 Merkin’s, 10 Freddie Merks

Station 3 at lot most park in:  Lunges length of almost all of the parking spaces

Station 4 in courtyard:  20 dips

Station 5 at lower lot:  5 burpees

Quick pace up the hill to get the heart rate into zone 4 or 5.  Once you get to the top, slow pace (walk if needed like I did for the last circuit) all the way back for recovery and start over.  If down, grab a few pull ups on the way

Quick Mary at Rock Pile.

Prayers offered up for the Yost family as they grieve their loss and a good friend of Mayweather’s.  Prayers for my co-worker Chris Robst who lost his sister on Friday to cancer after a 3 year battle.  Prayers for Love Boats future brother in law as he may be getting deployed soon.

A surprise non-Q’ing Grover appearance made us all full of joy.  Or sheer terror, that it might be Thursday somehow instead of Tuesday for Grover’s burpee/suicides.  All were surprised one way or another.  Mayweather showed up despite a swollen cankle.  Tried to do something different with an uphill quick pace run to stretch the lungs and heart.  Your body ain’t gonna get stronger unless you put it through some stress.  Enjoyable temperature this morning.  Coffee was even enjoyed outside.  Rob and Joe joined in after they both got swole in the gym.  Days are so much better when I don’t give heed to the evil/lazy side of my thoughts and get up before 5.

John 3:21.  Chase the light.  It’s the truth.