Yes, we can field a team. Ultimate frisbee; flag football; basketball – private Ryan running point; Hops and Cupid at wing spots; Luthor and El Ab at forward spots; Psycho-T channeling his namesake at Center.

Warm-arama:

Mosey to hospital power plant:

SSH x20 ic

Leg cross toe touch

Lean back and forward to stretch back

Legs spread apart – stretch to each side, then Down the middle

Complete run by Belk parking lot back to ASEC

The Thang:

1 set of pull-ups then move to shelter

Plank for a minute or so

Shoulder tap planks for a bit

Elbow plank for a minute or so

Full Superman for a minute or so

While in Superman, move arms in breaststroke motion for a bit

Run another lap by the power plant and Belk parking lot

Repeat pull-up set and plank/Superman exercises. Head to rock pile

Bent over rows with a rock x40

Run another lap; another set of pull-ups; another set of planks/Superman.

Mary:

Reach for the sky stretch

Touch toes

Reach for the sky stretch

Touch toes

Down dog

Stretch back in bench position

Stretch back in cat position

Child’s pose

Moleskin:

7 pax showed up and was greeted with 8 degrees of Fahrenheit temperature. No big deal to us. Hell, Private Ryan showed up in shorts again. We ended up running about 4 Miles. Exercises were focused on core strength – most notably back muscles. This was motivated by a conversation at coffeteria last week about how important back strength is, yet back exercises are commonly ignored.

El Ab and Psycho-T kept the convo moving, but all worked hard and put in great effort.

100% participation at Coffeteria today. Nothing notable was discussed – but a great way to start a cold Saturday.

Prayers continue for our fearless leader Indy and his father – and Trick in Brazil.

Remember – studies have shown the most common characteristic of ultra successful people is they all get up before the sun. Or as Tony Robins says “get up and do something”

You guys are great! Always a great start to the day.

Luthor!