It was another soaked shirt kind of morning today. It was 72° and muggy. Everybody showed up at about 3 minutes til 5. Gave 1 one min warning and the disclaimer and we were off.

Run to the Dog park-

30-box jumps

30-merkins

30-Freddy Mercury’s

Run to Flossy’s competition-

30- jungle boi squats

30- merkins

30- WW1 sit ups

Run to Jr-

Start with 30 SSH

Run up- 30 merkins

Run down- 30 flutter kicks (1 leg)

Repeat 3 times

Run to Fury Rd-

Run up to Merrywood sign- 30 V-ups

Run down- 30 mountain climbers

Repeat 3 times

Run up Fury Rd to pull up bars-

30-burpess

30-squats

30- pull-ups

Cot

Name o rama

Prayer

NMM-

Let’s all keep Rocky in our prayers in his difficult time.

There was nothing easy today. A ton of body movement exercises that definitely got me sore right now. I don’t know if you caught on to the 30 theme or not, but tomorrow I have no choice but to have my birthday. It’s crazy when you’re a kid and all you want to do is grow up, but once reality sets in and you see being a grown up is hard and how fast time goes by you want it to slow down. I think the hardest part is watching your kids grow up so fast and you don’t really realize how much you’ve grown in the meantime. I know 30 isn’t really old, but I’ll be 60 before I know it.

I appreciate UJ and Alpo for pushing me this morning. I was sucking wind coming back up Fury Rd. You guys lead by example and I’m glad to call y’all friends.

-Refugee