8 men met for a birthday “party” under the impression that there may be cake and ice cream. There was none of that but there was plenty of fun to be had with some rounds of 21-15-9 and another episode of 15 minutes of abs/core work.

Disclaimer was given at 5:15 , we circled up, and got started:

Warm up:

20 Side Straddle Hops IC

20 Imperial Walkers IC

20 Grass Cutters  IC

The Thang:

We moseyed to the wall at the back corner of the school for the first of a few sets of 21-15-9.

First two exercises were always merkins and air squats. The third exercise changed as we made stops around the Shipyard.

21-15-9 Set 1:

Australian Mountain Climbers counted IC

60 second wall sit

Mosey to the benches at the back of the school.

21-15-9 Set 2:

Dips

Mosey to the bottom of the concrete monster

21-15-9 Set 3:

Bonnie Blairs (count 1 leg)

Between each set, run up the stairs and back down the concrete monster.

Bearcrawl to the top of the concrete monster

21-15-9 Set 4:

Monkey Humpers

Between each set, run down stairs to the practice field and back to the top.

50 Calf Raises

Mosey to the benches at the front of the school.

21-15-9 Set 5:

Dips 

Mosey to the grass at the cars.

45/15 Ab/core work:

45 secs reps/15 secs plank

In no particular order, these are exercises we did:

LBCs, Flutter Kicks, Scissor Kicks, Reverse Crunches, Big Boy Sit-ups, American Hammers, Whirly Boys, Bridge-both legs, Bridge-L/R leg only, Bird Dog-L/R, Superman, Plank

Time was called at 6 and we circled up.

COT:

Count and Names

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Prayer Requests:

Fatback’s father

Round-up and his family are soon opening their home again to foster.

We prayed and headed to Howard’s for some quality 2nd F.

It was good to see Cruiser in the gloom today. Thanks for making the stop in Gwood on your way to Boone. Come back often.

This was not a fun birthday party, but everyone worked hard and pushed through the work. We are all better for the time we took and the effort we put forth today. Good job, boys.

Thank you for posting and pushing me to get better every day.

Dixie Chick