F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Black Knight (page 1 of 2)

Merkins and Mosey

The Sunday School lesson this week was from Exodus 16 which dealt with Moses and the Israelites’ journey after God freed them from slavery in Egypt. They were given food through manna provided daily by God. This somehow led YHC to think of the daily 333 merkins that were part of the 10,000 merkins in June challenge.

After getting confirmation from Whoopee that in-post merkins counted towards the total (he’s the original F3 Gastonia nantan so YHC figured he had the power to make that call), the foundation of a weinke was formed.

It was a pleasant June morning. A perfect morning to post. No FNG’s so the disclaimer was short.

Warm-Up
SSH x 15
Merkins (Single Count) x 20
LBCs x 15
Merkins (Single Count) x 20

(That’s 40 Merkins so far)

The Pledge

Mosey to the parking lot of what was the Harris Teeter in front of Bellacino’s.

There are 3 light poles next to the old HT building. Mosey to each one and stop for 20 Single Count Merkins.

(That makes an even 100 Merkins)

Mosey through the Food Lion parking lot, over Union Road, through the church parking lot, and down beside Robinson Elementary. All this running was merely an opportunity for our arms to rest. Continue to the track behind Robinson.

Partner up. One partner runs one way on the track and one runs the other. Meet on the other end and do 20 Single Count Merkins. Finish out the lap, meet back at the start, 20 Single Count Merkins. Repeat for another lap and a total of 40 Single Count Merkins. One final mosey to the other side of the track and 20 Single Count Merkins. Then, a mosey back to the start. LBC’s were done while we waited on the 6.

(That’s 200 Merkins at this point)

Mosey back up the hill towards Robinson and a left turn down the walkway at the school. Line up on the bench for Step Ups x 12. Merkins x 15. Step Ups x 12. Merkins x 15. Step Ups x 13 (I lost count). Merkins x 15.

(That’s 245 Merkins)

Slow mosey across the parking lot at Robinson for some 11’s. Bet you can’t guess what one of the exercises will be…

10 Squats, short mosey across the parking lot for… wait for it… 1 Single Count Merkin
9 Squats, 2 Single Count Merkins
Some more Squats and Merkins…
1 Squat and finally 10 Single Count Merkins

(That gets us to 300 at this point).

Mosey back across Union and down Riverwood stopping at Gastone’s Hill. There were groans and thoughts of the number of mailboxes up that hill. However, we were short on time and in need of only 33 more Merkins.

11 Single Count Merkins

Mosey to the next road leading off of Riverwood

11 Single Count Merkins

Mosey to the final road leading off of Riverwood

11 Single Count Merkins

(And that’s our daily goal of 333)

Mosey back to Snoball’s with a strong push from Whoopee to be the first one back.

This gained him the honor of choosing the exercise for a quick 2 minute round of Mary.

He chose 5 Wolverine Burpees which fortunately involved more Merkins.

At this point, time was called.

During all the moseys, we’d covered over 2.25 miles.

Announcements
F3 dads – Friday 6/15 @ Gastonia Grizzlies game
2nd F Event 6/16 – Contact Sargento if you’re interested
3rd F Event 6/22 – 7:00pm at First Presbyterian on Garrison across from Grier
Upcoming Boone hiking trip
Whetstone – Check twitter or F3 Gastonia email for details

Prayer Requests
Seniors/grad week
Summer travelers
Self family
EZ Rider – family members

Prayer

Thanks for the opportunity to lead.  Great push by all.

 

Options are Good

It was a beautiful morning in the gloom (May 23rd) at the dark knight (aka snowballs… or pelicans).  As our Uber driver picked us up, I mentioned the idea of repeating YHC’s Q from two weeks ago or trying something new down in the park.  My previous Q was when the weasel wanker took the bull by the horns and posted the back blast.  I figured a rinse and repeat would be good with the Murph upcoming and to set the record straight.  Anyway, I decided to take option B and into the park instead.

The Thang:

No FNG’s, let’s jump in

The Pledge

40 SSH’s IC

20 DQ’s aka wind mills:  used to loosen core and yes technically an exercise

Mosey to the park

Find the first hill and complete

25 incline LBC’s  (mumble chatter was saying the hill made LBC’s easier…. hmmm, let’s see what happens)

25 monkey humpers OYO

Rinse and repeat x 4 :  the chatter quickly dissipated

Mosey to the wheel spoke for 10 burpees

Mosey to lower field for Black Jack:  WW III sit ups (chatter about what those are  – for the millennial’s aka WWI) and plank jacks.   Started with 20 sit ups ran across the field and then one plank jack, rinse and repeat, each time going down or up by 1.  The key is that you always make 21 – black jack….. Sounded good in concept.  Until we got to 18 and it was going to take forever.   Omaha’d to reduce by 2 each rotation.

Planks waiting on the six

Quick count off – 14 strong

Slow meander to playground

Modified Cindy – 5 pull ups, 10 merkins and 15 squats x 5 OYO

Quick mosey to the field by the turd shack for the crowd pleaser.   My version of a turtle run, renamed live action, thanks Whoopee.  It’s an Indian Run modified with bear crawls instead of running.   Last person in line raced to the front while the line moved.  Made it through all 14 and time was about up.  Will incorporate this one for sure in future posts.

Mosey back to Dark Knight.

Gastone took us out with flutters.  TIME up

The Moleskin

A great push by the Pax.   I am continuously amazed and in awe of how everyone continues to raise their game.  Everyone is hammering away and pushing the rock.   It shows.   Shout out to Island, who is absolutely killing it.  Thanks for the privilege to Q.  Good work men.

Also, I appreciate the weasel wanker holding me accountable on posting the back blasts.

Have a great week.  Till next time

Turtle Man

 

 

 

 

 

Rocks

Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.

Warmup,

SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.

Sunday Socks on a Monday Morning

I’m sure most of us have always had a sock drawer and depending on the time period you were growing up you had tube socks with stripes that pulled all the way up to your knees before giving way to the mid-calves and then the low cuts.  In my drawer, there were always a few blue or black pair that were the “Sunday socks.” to be worn with clothes our moms bought and we wore to church or dress up occasions. Now as an adult and wearing my Sunday attire nearly 5 days a week for work, I seem to wear my Sunday socks on a daily basis. In the early morning hours of my darkened bedroom, I grabbed my dark work socks to wear to the workout. I didn’t notice until I was in the garage searching for my shoes but there was no time to correct the mistake. Now I don’t have a “sock game” like Island (check out his Batman socks) and I’m not a millennial that buys pants a size too tight and 2 inches short to show of brightly colored socks that cost as much as case of beer. But none of the PAX called me out on it so I survived. But you didn’t pull open this backblast to read about socks. You want to know about the workout.

I grabbed the Q from Gastone as I had a few new things to try, at least they were new to me and something not performed at the Dark Snoball or the Black Snow or whatever our old Martha’s House playground is now called. The circle formed and Roadie was the lone representative from Folsom on this occasion. My man is making the rounds and putting in a lot of work which the results are noticeable. Don’t be surprised if he is standing beside you one morning. 0530 hit and we had an FNG among us. Jeff Martin was EH’ed by Defib. A former soccer player at Belmont Abbey (he’s younger than you Boudin) and police officer in Belmont. I knew what was planned and briefly considered a revision. I decided I would add a bit to the disclaimer instead – “you verses you, stop if you get dizzy, it’s okay to merlot, blah, blah, blah.” It was a good thing we had an experienced and trained medical professional among us – no, not the guy that won most beautiful cardiologist in Gastonia – he didn’t show – probably “heart-sacking with his M. No the Doc that posted is the one that can knock out nearly 100 push-ups in a minute; the one that craps his pants on mile 20 because he’s ahead of a PR at Big Sur; yeah – that one. We said the pledge and then I decided an extended warm-up was needed. It went like this:

  • 5 Burpees OYO
  • SSH – IC x 10
  • Squats – IC x 10
  • Imperial Walker – IC x 10

Mosey to the old Harris Teeter. I got to spend some time Saturday with Slaw during the workout at Folsom. A month or so ago he hit those boys with an insane routine of his favorite exercise – yes you guessed it – the burpee. He had an hour to expend and I was limited in our 45 minutes. I decided to modify a bit. So once arriving in the parking lot I shared with the PAX the four corners that would be employed: approximately 30 yards apart, nearly a square shape. At corner #1, we’d begin with 16 burpees. Run to corner #2, decrease by one to 15; Corner #3 – 14 burpees and then Corner #4 – 13 burpees. We made it two rounds before I called Omaha. Partly because the PAX had these dumbfounded looks on their face and Roadie asked to be placed on the prayer list. Plus I had other stuff to do. I thought maybe we’d come back to it if we had time. This was a tough one for sure and designed to keep the mumble chatter at a minimum which it certainly did. The problem was JK2, Whoopee, or Turtleman didn’t post. So it was eerily quite, almost too quiet except for the idiot in his car yelling “run harder!” I never said our hometown was full of the world’s brightest bulbs. The pre-tweet promised 100 burpees and we eclipsed that mark so one mission was accomplished.

Phase II of the workout was a new routine with partners. Partner 1 would get in plank and perform shoulder taps at corners 1 and 3. Partner 2 would face the opposite direction in a plank and perform 10 side hops over his partner’s extended legs. If you can’t visualize it, hopefully you’ll post the next time I Q and you can perform it yourself. At corners 2 and 4 the partners flipped positions with Partner 1 doing side to side hops and Partner 2 shoulder tapping. We went 3 rounds. The partner doing the shoulder taps did AMRAP while the one side hopping 10 times was the count.

To the long wall for something I read about in Spiderman’s backblast: the dirty hook-up. We did 10 of those in cadence against the wall, then turned around for 10 Donkey kicks in cadence before finishing with 10 hip slappers.

We formed a circle for the next routine. Stroganoff likes to name his routines so I came up with Diamonds are Forever. I don’t know about you but diamond merkins can suck, actually they suck a lot. But you gotta do some things you don’t like to get better. So we began with 10 diamond merkins. Not so bad, now for the hard part. Low diamond holds. Put your hands in position and lower down where your forearms are about an inch off the ground and your bicep almost folds on top of your forearm – hold that position for 25 seconds. All was quiet until about 10 seconds in and the moaning began and lasted until time was called. Nice work by the PAX. A brief rest before the last segment: diamond pulses. Same principal applies – lower down and then pulse your arms up and down to increase the burn for another 25 seconds.

We had a little bit of time so let’s get some Mary in while were here.

  • Flutter kicks IC x 20
  • Leg lifts SC x 20
  • American Hammer IC x 20
  • X Crunch SC x 20

We headed back to the AO for the standard close. Prayers were lifted for Roadie’s niece worried about end of grade tests and his brother whom he is trying to EH off the sad clown couch. Announcements: Folsom this Saturday is having a 2.0 friendly workout, something they plan to do monthly over the summer. HIPPA will take the Pain Lab on the road to be there as well. Start time will be 0700 instead of their normal time – make a note if you plan to attend.  Look for the newsletter with information about 2nd F coming up next week at the White Water Center’s River Jam. In June Freight will host a 3rd F event on a Friday evening – date to be confirmed.

Moleskin: For his first day out, Jeff Martin pushed himself pretty good. With his soccer and police background we named him “Shooter.” This was a hard workout for all fitness levels. Burpees are a full body exercise that exert about every muscle. But to think we did over 100 – that was strong work that elevated our heart rates and started the calorie burn. I’ll bring that one back out and hopefully we can get through the four rounds. The guys all worked hard and we all got better. Thanks to Gastone and Squirt for grabbling the six. I enjoyed the opportunity to lead the workout. Until the next one.

Rocky Top Burpees

There was some serious chatter going on Twitter before this morning-who would post, who would wear a vest, how much you gonna put in it, what kind of music….I felt the pressure but did not let it get to me too much. Even before starting, the mumble chatter was hot-I pulled up some classic George Strait: Amarillo By Morning on my phone and out of nowhere, ShortSale yells “What??? No speaker???”but….I….was…..not……distracted. Well, maybe just a little so keep on reading.

WU: SSH X4 then 10 burpees OYO.  Pledge then let’s go-mosey to the turd shack with 10 squats at the lights (most of them). We did some run-ing and nur-ing along the way. There was some blah, blah, blah along the way I think. But, we kept moving and got to the shack.

ON THE WALL: new exercise (no, it’s not in the lexicon-piss off!!!) called Crazy Indian-everyone against the wall in Balls to the Wall. First guy drops down and runs to end then gets back on the wall into BTTW position. As he passes by, the next guy drops down and runs behind him. I think we just did one lap-more of this in the future….

20 LBCs then back ON THE WALL: Hip Slappers X 20 IC. I still love these.

20 LBCs

20 Australian Mountain Climbers

20 LBCs?

Mosey to Playground while I cue up some “Rocky Top” on the old phone. Lean in close ShortSale. If I play this backwards you can hear Youseff Osborne saying “Rush sucks, Rush sucks, Rush sucks”. While we listened to the Osborne Brothers sing Rocky Top, we each did 10 Rocky Top Burpees (burpee with a pull-up instead of overhead clap-original from TSquare-nice one-thanks for the demo). We finished just as Rocky Top was ending then moseyed to the outer part of the (imaginary) wheel spoke of the baseball fields……someone please make sure Gastone is not still looking for a bike-did he ever make it home? I was planning for lunges to the center but some unnamed pax that rhymes with Portpale wouldn’t stop with the mumble chatter so I changed to burpee long jumps thinking, surely he’s got to catch his breath and stop chattering. Did it work???? Heck no. I think he is part fish and was breathing through gills behind his ears-the chatter kept going until…..until…………….until…………………………….

“Shut-up! I’m the Q dammit! Do what I say!”

I think I blacked out for about 10 seconds and woke up with everyone quiet and smiling. Think I heard some kumbayas and smelled some incense burning. Gastone and Squirt were skipping around in circles with a basket of flowers in their hands. Hushpuppy floated above all of us with some butterfly wings barely moving but he was still flying???? How did he do that? And when did he get here? TSquare was chugging a Mountain Dew in a glass with a big frufru umbrella and a flower stuck in it. Then there was Spiderman….when did he…oh yeah, he was here earlier. He was hugging Hipaa-yes, hugging Hipaa and Hipaa was ok with that…not only ok with it, he even took off his vest and gave it to Turtleman who put it on like a skirt and started two step dancing with Squirt. Captain Stuebing was standing one foot on Linus and and one foot on DDC’s back and screaming at the top of his lungs “I am KING OF THE WORLD.” JK2 and EasyRider were arguing over who was hotter: CatWoman or Ginger from Giligan’s Island. WTF????

About this time I woke up and we were in the center of the bicycle wheel. Someone said I yelled “Shut-up! I’m the Q dammit! Do what I say!” I cannot deny it, but not sure I remember it happening.

I looked around and everything was suddenly back to normal-and then it started again….ShortSale…..with the mumble chatter….so I did the only thing I could think of, I got back to the weinke.

1 min AMRAP sit-ups

1 min AMRAP Merkins

We moseyed to the parking lot (end of other spoke) for some 22’s (I believe this is a Stroganoff original but not sure: like 11’s but different). Partner Derkins on 1 end (both partners do the exercise) and Overhead Claps on the other end. We had a request for Village People singing YMCA so I cranked it up really loud on my phone and we got down to business. We started and only dropping reps by 2’s on the Partner Derkin side but ran out of time and started counting down numbers on both sides and eventually finished. We then moseyed back to Snoballs with some Squats, run-ing, and nur-ing along the way. We got back right…..on….. time.

Finished with COT and I took us out with a quick prayer.

Great work this am guys. I was pushed by each of you and hope it was mutual. The vest (thanks Hipaa and Boudin) definitely adds to the pain. The mumble chatter (holy nuts, ShortSale and others) was spot on and definitely made me try to amp things up as much as possible. Don’t forget about the Memorial Day events (SFN in Charlotte and Murph at Martha’s). Get your work in-200 squats daily alternating with 200 Merkins the next day then keep alternating. Need to keep running. Those Folsom Boys are making some serious progress. They need to know they are not alone in this running thing.

Mornings like this make me really happy to be alive-sounds corny but it is true.

thanks for the push-Whoopee

 

A “Long” run back

8 men showed for some time with Gastone. Strognoff told me he must leave by 6am. It was chilly and it was drizzling.

The Thang:

20 SSH

20 Imperial Walkers

5 Diamond Merkins

Mosey to BB&T for a small break at 10 Diamond Merkins

Mosey To Robinwood School under the long cover path.

Partner Up in the middle.

Partner A run to the end and do 20 Squats while partner B runs to the other side and does 20 Squats. Then back to the middle for 1 parnter Merkin. Squats are constant but partner Merkins grow all the way to 11.

At this point Stroganoff said in the most pitiful voice and maybe with a tear “I guess I will leave now since it is a mile to run back”.  We all agreed that it almost made us feel bad for him, it was a moment.

Then we got back to work minus 1.

11’s with a patner. A and B run to the opposite sides and do 10 Dips back to the middle for Partner Derkins 1. Rinse and repeat until the number is flip flopped.

6:09 at this point so we began our great journey back to the start. Whoopee and Someone else went back for the 6.

The Moleskin:

We accomplished over 3 miles with our workout and we felt the workout as well. So I would say we all had fun.

Time for everyone to pick up some Q’s. Although, I have fun doing these Q’s it really defeats the purpose for me to do them. Be ready for more of a push on Q’s over the next 3 weeks. I should only see the schedule about once every 2 months if all are being diligent.

Whoopee made an announcement about a Marathon Rucking event. I believe he wants to do this at Table Rock or some crazy location, that would be perfect then.

Prayer request for Drone, US President, and the world.

Gastone Out!

 

 

My Pleasure

Gastone made a call to the PAX Sunday evening to take over Q for The Black Knight Monday AM due to him being “sick”. I informed him it would be “My Pleasure” to take the Q. All honesty one of the main reasons I wanted to take the Q was to ensure that no one else would take it and do some crazy long, exhausting leg workout after running in the CSAUP on Saturday. My legs are literally still on fire from that, but IMHO well worth it. I immediately went to work on a quick weinke, and here is how it went:

Pledge

Warmup:

15 – SSH – IC

100 – Moroccan Night Clubs – IC  (We did 100 IC because I called JK2 out when he said “I bet we won’t do 100!”)

Mosey to Martha’s parking lot

The Thang:

Before we started I told the guys a couple of things:

1) My legs were shot so we will focus on upper body (Pretty sure I got an Amen from JJ and Defib on that)

2) That we often neglect biceps in our workouts and that I wanted to throw some into the mix

Let’s begin:

We are working the length of the parking lot changing exercises at each island

  1. 15 Pseudo Planche Merkins – IC (Heard the grunts on these)
  2. 10 – Diamond Merkins – IC
  3. Crab walk about 20 feet
  4. 15 – Mini Dips – IC
  5. 15 – Mike Tysons – IC

Round 1 done so we circled up for a Circle Burp. Everyone planks while 1 does a burpee. When person ends burpee next person goes. We went around twice.

Rinse and repeat

Mosey to picnic shelter for some “Dippin’ & Dabbin'”

  1. 15 – Regular dips – IC
  2. 20 – Derkins – OYO
  3. 15 – Bench dips – IC

Mosey to pull-up bar. Again with trying to work some bicep exercises in we are going to do chin-ups. everyone lineup and plank while person 1 does 5 chin-ups. Next guy goes til all finished. That was fun so let’s do it again.

Mosey back to picnic shelter.

Everyone grab a pole for some bicep rows and do 50 OYO.

*DisclaimerI did not get this exercise from the Paper Doll Lounge, although Defib looked like he really, really enjoyed this. You know he be strippin’ in the evenings!

Mosey back to start for 1:42 of flutter kicks to the “My Pleasure” song by Jaron Myers.

COT

Announcements:

  • Community Foundation Run 9AM 4/14
  • Operation Sweet Tooth Run 4/21 (Virtual Run Rankin Lake?)
  • T-Shirts – https://f3.mudgear.com/pages/regional-gear

Prayer Requests

JK2’s friend

Humboldt Broncos Junior Hockey team families and Saskatchewan community

JJ’s congregation member Linda Arnette recovering from cancer removal survey

Squirt took us out

Hard work by all of you this AM, way to push the rock!! Thank you gentleman for allowing me to serve you this morning, it was certainly “My Pleasure”! #Blessed

HIPAA

 

 

A great Monday

It was 5:30 and we said the pledge.

After a short warm-up of 15 SSH IC, we moseyed to the park and gathered at the bottom of the hill next to the picnic shelter near the soccer fields.

We paired up and instructions were given.  P1 would run up the hill while P2 performed the exercise.  50 Burpees, 100 SSH, 150 Merkins, 200 WWI’s and 250 Squats.

Then headed to the picnic shelter for 15 Derkins, 15 Dips, 20 Derkins and 20 Dips.

Walked to the parking lot and did lunges, then sprinted, lunges and backward run to the end.  I heard a train whistle at some point so 5 burpees for everyone.

At the gate we did 50 LBC’s and moseyed to Snoballs and did 50 more.  Gastone led 25 Flutter Kicks IC.  15 IC Merkins and last but not least 15 Bobby Hurley’s.

 

My pleasure to lead this group.

The Gauntlet

13 men started the week off the right way. 5 of those showed a little early for a little extra credit.

The Thang:

SSH 40

Merkins 10

Mosey down the road and to the back entrance of the park.

50 LBC’s

Plank for 6

Mosey to the middle soccer field.

Plank for 6.

Middle of soccer field 1 Burpee, run to sidewalk and 10 Squats, Run to top of hill for 10 Get Ups.

The squats are a constant everytime you pass the sidewalk. The Burpee’s and Get Ups are repeated until you reverse the number, 11’s.

Picnic benches while waiting on 6. Some guys were ahead of me doing LBC’s.

40 Flutter Kicks on my count.

50 LBC’s

Mosey back to start because we are out of time.

The Moleskin:

Good morning and everyone worked hard including me. Boudin is a beast, this guy is killing it all the time. Kudos. Davinci, it was good to have you back in the gloom. Whoopee finished the hard part and headed out to make work.  Finishing the workout is one thing but finishing with good form makes it even harder.

Prayers for Belmont Abbey student and for Hushpuppy’s son who is starting to date.

Iron Sharpens Iron, who are you going to sharpen today?

It was an honor and always is,

Gastone Out!

Arm day

The biceps are often neglected in a Gashouse so I wanted to get them worked in.

Disclaimer, I suggest you go home and go back to bed.

Pledge:

Warm up: Moroccan night clubs, IC x 30

Appalachian Americans, IC X 10

low slow Merkins, IC x 5

Mountain Climbers

Whoopie, Boudin, Woody went off to ruck somewhere, and the rest of us mosey’d on.

Mosey down Neal Hawkins, into park, around clubhouse, down to play ground.  It was taped off, but we were daring and jumped the tape.

Partner up, do 20 pull ups of some sort, while partner does 10 crunches from the plank position with feet in the swings.

alternate, and repeat for 4 sets total.

Repeato but exchange merkins for pull ups.

Mosey to back corner of park, wait for 6 (might have been me), 10 count, and 5 burpees on your own.

Mosey out to well lit street and Easy Rider called whisper cadence for some Rocky balboas, x15 ic.  We were all quite so we didn’t wake the neighbors.

mosey to top of hill, 10 count for 6, then mosey some more to lit turn off where there just happened to be some Q-pons (blocks).

partner one did curls while partner 2 did planks and Merkins.

15 count of up/down, curl the block, Merkin.

Hold at top for 10 count, hold at middle for 10 count, hold at down for 10 count, hold back at top for 10 count.

switch and repeato. Thanks to Stroganoff for the cadence

switch and repeato

switch and repeato.  Thanks to Hippa for the cadence

Mosey back while carrying the blocks.

Chest press IC x 10

Flutters x 20 ic

lbcs x 20 ic

twistie, ankle slappy things x 15 ic

Freddy Mercuries x 20 IC.

Recover.

Announcements, sign up for Csaup, 2nd F at Growlers Thursday eve for drinks and basketball, Some other stuff

Prayers, not a lot of prayers this morning.

COT, Thanks for letting me lead.

 

 

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