Temperature was 22° but dry!

I arrived w 1 minute to spare, Rapunzel was late. But late is way better than not showing.

Disclaimer – 😬

I called an Uncle Jesse unsanctioned warm-up that consisted of:

25 SSH – IC

20 IW – IC

20 WM – IC

20 seconds of shoulder stretch, each shoulder. Alpo and I both recalled our days in the military, before PT, this stretch was always performed. For good reason.

The THANG was 4 Rounds of Super-Sets went like this:

(1) 8 sets of 3 pull-ups super-set with

8 sets of 20 Gobblet Squats

(2) 8 sets of 5 Dips super-set with

8 sets of 30 calve raises

(3) 8 sets of 10 Kettle Bells super-set with

8 sets of 15 push-ups

(4) 8 sets of 20 OHP super-set with

8 sets of 20 Air Squats

After each round we performed 25 Flutter-kicks IC called by YHC.

COT

• not much to add here

YHC prayed following the usual count-off and name-off

NMM

• I shared w the pax, the focus today is NOT finishing quickly but performing exercises correctly. Emphasizing full extension on the pull-ups w chin cresting bar. Doing these correctly, three at a time was a good number. Go deep on the squats and dips, elbows locking on the pull-ups and OHPs.

• Since Alpo has been spending some time on the Dark Side (aka, going to Cross-Fit) he’s learned a thing or two about proper squatting technique…which, his sharing of this knew found knowledge was appreciated.

• Dixie Chick graciously provided the music for us, since the Bose has decided to crap out on me.

• Crayola is quickly becoming a beast and will no doubt find himself as a top contender for any competitive events F3Gwd may choose to participate in.

• very good to see Mr. Belding back in the gloom. Don’t quit. That goes for every pax. Don’t be like your neighbor – fat and lazy.

• Rapunzel pointed out something interesting, every vehicle there (8) was either a Jeep or a Toyota Tacoma.