Daily Dose of Mercins and LBCs

Before I was even out of the house this morning, I was in the running mode, running late that is. I arrived at the Storm with about 2 minutes to spare.  It was another cold morning ( I am starting like these 20 degree workouts), and when I pulled into the Storm, there were 8 PAX ready to go and the ninth one, Sarento, right on my tail. Let’s get this party started!

The Pledge

Warm up:

SSH x 25 IC

IW x 20 IC

Mercins x 15

Squats x 15 IC

Thang:

Mosey up to the round a’ bout with the big statue. This Q is getting old and can’t see without reading glasses, so when we reached round a’ bout, Q asked Dolph to read next exercise from Wienke, of course Dolph said 10 burpees. Not yet Dolph! Oh yea, I remember now. 10 mercins and then run to other side of circle for 10 LBCs, rinse and repeat 5x.

Mosey on down the road to the football field parking area and along the way 5 burpees at each speed hump (Dolph 👍).

Next is BlackJack, more mercins and LBCs. start out with 1 Mercin, run to other side of parking area, about 30 yds and do 20 LBCs….After a few rounds, Q realized we needed to modify count since it was already 5:55am, so we ended exercise at count of 10. We then moseyed up to the school wall for final exercises. I think it went something like;

Squats 5x – run 15 yds and back

Dips 5 or 10x – run 15 yds and back

Steps-ups 10x – run  15 yds and back

Mountian Climbers 10x – run 15 yds and back

burpees 5x for the train.

Mosey back to starting point for Mary’s;

Flutter kicks – 15x IC

American Hammers – 15x IC

COT:

prayer request for Sarento’s mother in law, Mayor’s wife co-workers, and Abba’s family traveling to Disney.

Good workout brothers. We all need accountability for support and to push us to get stronger and be better men. Thank you F3  Gastonia for holding me accountable and pushing me to be stronger, a better man, husband, and father. Thank you for the opportunity to lead you this morning!