Fitness, Fellowship, Faith
8 for some moseying this morning at The Pub. Due to multiple factors, this was my first post at The Pub in 3 months, the AO that is closest to my house. Ridiculous.
7 ran. One did something else.
Fun was had by all.
COT
Lunch next Wednesday, the 19th at Bubba’s 33; F3 Dad’s this weekend; Lightning PT test and another annihilation workout coming soon.
Prayers for the Barnes family and others.
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
6/13 Folsom got its monthly dose of Wirenut this morning. I didn’t even double book myself either. That means they got my full undivided attention.
We got started with a lengthy warmup and stretch. Then we moved on to the new playground for some timed sets with the timer being pull ups. 1 PAX does 10 pull ups while the others do the exercise called by me.
Next we moved to the upper parking lot between the ball fields for the Death By Burpees WOD. It is a 20 min. AMRAP that goes like this.
5-Burpees, 15-Squats, 4-Burpees, 15-Big Boys, 3-Burpees, 15-Merkins, 2-Burpees, 60 sec. Plank, 1-Burpee, rinse repeat as many rounds as possible for 20 min.
This was a killer but we’ve got a little more time so back to the playground for a little core work. First up hanging knee raises followed by Big Boys. Next hanging straight leg raises followed by flutters. Last 3 min. so we did 1 min. of Burpees followed by 30 sec. rest then we hit 1 min. of squats followed by 30 sec rest.
TIME
COT
Announcements: Dads W/O at Martha’s House this Sat. 2nd F Bubba’s 33
Prayers-Praise: Tuttle Man’s Family, Gumby’s Mom, Huckleberry, Westside’s In-laws, Hall Family, Jason Black, Guffey Family, Unspokens
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