At some point last night my phone charger decided to take the night off.  I was startled this morning to hear my wifes alarm go off at 5:00.  Normally I am up and out the door before her alarm goes off.  Fortunately I don’t live too far from the Shipyard and was able to make it in time to give a 55 sec warning.

Weather = perfect

Warm up = 30 SSH IC

Work

Starting in front of the school,  do 30 dips and 30 lbc’s  Repeat until time is called.   9 mins

Student parking lot do 30 decline merkins on curb and then 30 air squats at second light pole.  Repeat until time is called.  9 mins

Back of the school do 30 box jumps or step ups.   30 incline merkins on curb. Repeat until time is called.  9 mins

Top of the concrete monster and do 30 calf raises on the steps.  30 American hammers at top of steps.  Repeat until time is called.  9 mins

Pax choice of ab work = 25 V-UPS (Special K)

60 sec wall sit.  In cadence.

Pax choice of ab work = 30 sec low plank and 25 flutter kicks.  In cadence.  (Sugar)

60 sec wall sit.  In cadence.

Announcements

F3 Greenwood 3 year anniversary this week. Cannonball event this Saturday at Terrapin.  Sign up now.

Prayer request.

Continued prayers for Special Ks 2.0 as she recovers from he car accident.

There’s a good chance I would have stayed in bed this morning after over sleeping if I had not had the Q.    Glad I made it.  Was a pleasure leading a great group of guys this morning.