The Epicenter had a special 0630 start time to make sure pax could get a workout and have time to load up the 2.0’s for F3 Dads.  So I roll out of bed 30 minutes early and head over to pick up Rodman who to my surprise (not really) is still asleep.  After he is raised from the dead, we pick up the pace and get to the AO.  I wasn’t sure who would be present for today’s beatdown, however I was abundantly sure that Polly would not.  Never has a man spent more energy to make sure that a Q was aware that he would not be present.  I’m surprised the mailman didn’t show up at my door with a certified letter from Polly!  So, the Pollyless pax trickled in one by one right up to the start time.

Disclaimer- given over mumblechatter

74 degrees and feels good

COP: SSH IC 25,  Grass Cutters 25 IC,  Imperial Walkers 20 IC,  Freddy Mercury 20 IC, Vups 10 OYO,  American Hammers 50 OYO,  1 minute High Knees, 1 minute Butt Kicks,  SSH 15 IC

Mosey to the Cage and grab a coupon

The Thang;

3 Rounds-  3 exercises 20 reps each.  Yep the ground is soaking wet, Suck it up Buttercup and be glad there are no ants over here, although Rodman did manage to get stung y a bee.

• wall sit w/ coupon raise
• Iron Crosses

Super Thrusters- ( start with coupon on ground in squat position, raise up press coupon horizontally, overhead press, press horizontally, return coupon to ground in squat position,  this is one rep.  It was here JudgeHairy informed me that I have way to much free time to think about this stuff.

Down and Ins: 10 Mins

This is my favorite time of year.  In one week, I will watch as my beloved Fighting Irish take the field to do battle with the Texas Longhorns. I love me some football, so to celebrate I placed a cone 10 yards down the field.  Simple down and in route receiver catches the ball the paxs do 15 monkey humpers, incomplete and pax do 5 Burpees.  I’m not saying we lack football ability, but I had to change the Burpees to merkins.  The boys got a chance to show off that 4.3 speed and velvety hands. Heck, Snake Oil could catch a BB at night I do believe.  Overall, this was a fun drill.

Quick Feet: 5 mins

The beloved quick feet drill, bringing back memories of our glory days.  Quick feet, turn left on command, turn center on command turn left on command, Back, forward, up, down.  Good cardio, but we did have to stop as the pax instructed Rodman as to which way is left and which way is right.

AMRAP until time is called:

15  curls

15 KB Swings

15 OH Press

15 alpos

15 Tricep Extentions

15 squats with coupon

Rifle carry coupon to midfield, 5 hand release merkins, rifle carry coupon back

Time is called, return the coupons and mosey back to the flag for 4 minutes of Mary,

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Prayer: Blue Ball hopes to have surgery in mid-September and will have a lot of back and forth travel.  Snake Oil will be travelling to Chicago for business,

Devotion 1 Cor. 9:24-27.  Paul uses an athletic anology that has a spiritual application.  Athletes we just finished watching compete in the Olympics have spent years training for that one moment.  They have sacrificed, wathched their diets and logged many reps.  Paul explains this discipline is necessary in our spiritual lives as well.

NMM:

• great to see Blue Ball out again this morning and in good spirits.
• I’m not sure where Polly was today, but I know where he was not!  Joke Polly, hope you had a great time.
• I’m glad no scouts were present today, I would hate  to lose all those pax to the draft.

As always it is an honor to lead this group of men, Great work boys. Until next time…….

Roach is out!