Some leftover turkey

1. 17 showed at Midoriyama and the Nantan didn’t even have the Q. Well after a week of eating everthing in sight and sitting in a tree stand several days it was time to get off my rear and push a rock or something.

This is what I remember

WARM UP

SSH 15 IC

GRASS POKERS/PICKERS 15 IC

HILLBILLIES 15 IC

LBC’S 15 IC

MOSEY TO PLAYGROUND

3 SETS OF 7 PULL UPS AND 20 LBC’S

MOSEY TO PICNIC SHED

Next we did merkins 5 reps of each exercise

Incline, Decline,  Regular, we did these for a few mins

Then mosey to the dam wall for some dips and squats

20 dips IC

50 Squats

Then back to picnic shed for more merkins

This time 3 reps of wide , diamond,  regular,

Again for a few mins ,                                                                                                                                                          by this time I was really filling the burn as notice by a few pax , I knew I was going to have to change it up a bit to keep the pax working hard .

Next mosey back towards the turd shack for some shoulder work,  If I plan on defending my title at next burpeethon. I must keep training and besides who knows Whoopee may even show up for next one .

Stop on way to shack did 25 squats IC

At shack did 2 sets of 20 HIPP slappers, and 15 mike Tysons IC

Next did a few  lundges about 20 yards down and back.

Then back to flag for pledge and 22 merkins for vets

PRAYER REQUESTS.   Pizza man family,  friends of Tooltime, all those on IR, and those waiting on us to head lock into showing up # GIVE IT AWAY…

Moleskin: since the Christmas Town 5K been having some things on my mind about those that aren’t able to work out and How that things could change in my life and I would need the strength from F3 to push a different Rock if I were in that same position, or my child was in one of those chairs, thank you to those that participated in speed for need . KEEP PUSHING. …

COT: