Kudos to Def Leppard who allowed me to hijack his Q today – I was talking to him last week and complaining that I have not been very good at Qing Midoriyama lately so he graciously allowed me an opportunity to lead today
9 brave Pax posted in the heat and humidity this afternoon – Several pax were just coming off the Mt Mitchell hike and were excited to exercise away their soreness (!)
Warm-up
10 each: SSH, Imperial Walkers, Don Q LBC and Merkins (with ascending Burpee count between each starting with 3)
Thang:
Mosey to parking area next to playground and line up for 11’s with Squats and Mountain Climbers, then quick round of Dora with 100 Merkins, 200 LBCs and 300 Squats. Finished off with some Murph training. As many sets as possible of 10 pull-ups, 20 Merkins and 30 Squats then run in parking lot approximately 200 yards. Finally moseyed back to start for “Cool Down” in which we repeated the warmup but did decreasing Burpees between sets starting with 7. Oompa took us out with 22 for vets
Prayers:
Freights Grandmother, Def Leppard’s Aunt recently passed, Def Leppard’s son with Kidney stones, and Broke’s Daughter with GI problems.
Thought for the day – After giving yourselves 45mins to become better – take that strength and give it back
Philippians 2:3-4 Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.
Thanks to all who posted and allowed me to torture them in the heat today – It was my honor to serve
Until next time Defib – out!