Weather – perfect…it never rains at 5:15

5:14 – disclaimer given

5:15 – Warmup – 25 side straddle hops, 10 imperial walkers, 10 hillbillies (all done in cadence) ***This was, BY FAR, the smallest warmup I’ve ever done!

Grab a coupon and head to the pavilion.

The work: Chest – complete 5, 10,  15, 20, 20, 15, 10, 5 reps of the following exercises: merkins, block chest press, decline merkins, vertical chest press, incline merkins (complete all exercises for five reps then continue to move forward while increasing the number of reps).

Complete core work for the six.

Legs: use the same number sequence as above. Complete the following exercises: squats, lunges the easy way, monkey Humpers.

Recover is called – 6 AM.

Announcements: a lot of 5ks and the pistol becomes official November 13.

Prayer Requests: Nomad’s father is having knee surgery.

Great work this morning…tough sequence, even though you never completed more than 20 reps of the same activity at any given time.you were missed this morning, except for Tickle and nomad. Thanks for being there and for entertaining my need/want to blow out the chest!

Until next time…always a pleasure! 👊🏼