A twelve pack of admirable HIMs transformed a Seattle grunge-type of morning into a launch pad for an awesome weekend. Overcast, decent temps, the school year in full swing, we got after it. 7 sharp!
Short mosey to the basketball court.
Circle up. SSHs, 10 arm circles forward and 10 backward, 10 copperhead squats, Andy Dufresne, dead man hang, merkins, 30 Freddie Mercurys w/ variable cadence, 10 hello Dollys, cobra and downward dog, recover
Indigenous run (man in back = 2 squats) to the parking lot across from the dog park.
Running back and forth across the width of the lot, 11s. Jump squats and spiderman pushups. Next!
Mosey to the ball field where we did indigenous chain smokers. Man in front bear crawls. From foul line to foul line.
Mosey to the far end of the lot, enter the woods, approach the exercise equipment. Triple check time. Runner to the gate and back, pullups, dips.
Mosey out of the woods to the nearest parking lot. First to 50 at each corner of the lot, winner calls next exercise: squats, LBCs, something like Lt. Dans but w/o the squat (we couldn’t remember the name of this exercise), merkins, shoulder taps, mountain climbers, I know there are three or four more exercises I’m leaving out. We smoked it until the clock ran out. Time called.
Names. Numbers. Announcements. Father/daughter dance at the beginning of November. VQ week coming up in early November. Check slack for the rest. McRib took us out. Prayers for those impacted by Helene. For the family of Six Shooter’s co-worker, left behind by an untimely death.
Great effort this morning fellas. I was feeling a little ho-hum about the day when I woke up, but after the beatdown, I felt my positivity returning. Posting for an F3 beatdown usually has that effect on me. Thanks for joining me guys! Hope you all enjoyed the menu. It is always an honor to lead you.