AO: F3Highlands
Q: buckwheat
PAX: Disaster, Sparky, Snowsuit, Tootsie, buckwheat
FNGs: None
COUNT: 5
WARMUP: Following a brief disclaimer and discussion regarding our collective geriatric issues/concerns, we did a quick mosey around the clubhouse loop. On the way back, we did a Parking Space Shuffle (run forward, shuffle left, run backward, shuffle right), followed by Toy Soldiers and lunge walks back to our bells. SSH’s, IST’s, Windmills, PP’s, hammy, groin, and quad stretches. Murdock would’ve been proud of the conversation we had while stretching. It ranged from hokey pokey to hanky panky to fraggle porn fettishes. After we got that out of our system, we moved on to the main event. Total Body Circuitry.
THE THANG: Circuit 1: Chest Press, Skull Crushers, Standing Chest Press, Triceps Extensions, Lawnmower Pulls.

Circuit 2: Good Mornings, Sumo Squats, KB Swings, Goblet Squats, Floor to Shelf’s.

Circuit 3: Curls, Outhouse Curls, Shoulder Press, High Pulls, Dutch Cucumbers.

Cool down walk.

Circuit 4: LBC’s w/ Bell, Derby Double Taps, V ups w/ Bell, Flutter Chest Press IC. Halos, figure 8’s, Teapots (not to be confused with teabags), calf raises, and a set of KB merks for good measure. We did another set of shoulder presses, high pulls, and curls at some point too.

Rifle Carry (Sparky), Lunge Walk w/ Bell (Disaster), Heavy Mercury (Tootsie?), and American Hammers w/ Bell. We did 15 or 20 reps of most everything today while only repeating three exercises.

Appreciate the 0700 start time and opportunity to lead. Well done this morning, men!

ANNOUNCEMENTS: Tradition 9 Year Anny coming soon.
COT: Prayers for Greek & Family w/ their early arrival. Prayers and encouragement for Forgotten Jelly.