Date : July 6th

Place : Shipyard

Pax: Pusher, T-rav, Bean-O , 2C , Strawberry

Disclaimer given and shipyard. Start time around 6 am

conditions: muggy, thick, just nasty

Warm up:

20 calf raises on your own, 15 cut the grass and 25 SSH in cadence.

The main thang:

Stations around the front of Emerald.

1st station: 20 curls

2nd station: 20 burpies

3rd station: 20 overhead presses

4th station: 20 dips on far benches

5th station: 20 step ups on closest benches

6th station: 20 Australian mountain climber on wall we usually do them on

Run between stations (spread out over entire front lot), partner up-partner not doing station does flutter kicks til you switch off. 3 rounds. When done , meet in center.

When completed, had time for 3 rounds of : 20 merkins, 20 squats, 20 big bois

Time called. Announcements and prayers.

NMS:

T-rav had to cut short to get to Atlanta for birth of grandchild. As it turns out, think he is still in hospital waiting as I write this (Monday am 7). Blu was coming , but thought it might be just me, him , and T-rav- which automatically meant we got to skip workout and head for coffee and breakfast. But, he got wind Strawberry was coming, so he slept in. Good to see Strawberry again.

Pusher out.

5th station: