Recruited a little, nothing heavy though, the night before. Only one HC didn’t show. Won’t mention him here. At 5:14 there were 4 pax I believe. 5:15, two more came, then finally Blu rolls up at 5:17. At least he showed.

It was 47° outside this morning, great temps for a sweat fest.

Disclaimer was given

COP

5 Burpees OYO

10 Big Bois OYO

15 Mtn Climbers OYO

20 Merkins OYO (this is when Blu showed up)

25 Squats OYO

YHC put the three 2-man teams together based on what he thought would be good combos.

THE THANG

With partner, line up on Goal Line. At 10k conversational pace run to opposite side then sprint back. Partners staying together, so if one was faster than the other…hopefully he could motivate his partner to push himself a little harder. Do the same thing except side-line to side-line and on the return, run backward.

Pax each have a coupon and line up with your partner on the Goal Line. YHC has put 3 cones out about 30 yards out into the field.

GL: 20 OHP

run to the cones

Cones: 20 Merkins

run to the GL (this trend continues, exercises as follows)

GL: 20 Tricep Ext

Cones: 20 Mtn Climbers

GL: 20 Alpo’s

Cones: 20 Derkins

GL: 20 Squat Thrusters

Cones: 20 American Hammers (one side)

GL: 20 Bent-over Rows

Cones: 20 Werkins

GL: 20 Man-Makers

Cones: 20 Burpees

It was at the beginning of this workout Mulligan slipped away saying “Blu, Duggar is your partner now”. Say what! Where are you going Mulligan?? It was a private matter. Just glad he showed back up.

30 Second Wall-sit 

followed by a

30 Second Low-plank 

rinse and repeat 3x

Circle up with your blocks around the speaker (music is always a good motivator. Recommend it whenever possible)

100 Block Bench Press

50 Curls

25 OHP

25 Merkins

50 Curls

100 Block Bench Press

YHC struggled to get that last 100 BBP’s done…but did it.

Once again we:

30 Second Wall-sit 

followed by a

30 Second Low-plank 

Meatloaf was insistent we not end the wall sit on an ODD number so we completed it a 4th time. This time YHC told pax we would sit somewhere between 30 and 60 seconds. We sat 59. Planked for 35.

25 Flutter-Kicks IC these were done with coupon held above you, arms fully extended.

25 Leg Raises OYO

Time is called

Psalm 103 devo. GREAT passage of God’s sovereignty and mercy.

Count-O

Name-O

BOM

YHC led Prayer

Dont quit, F3 brothers. Numbers are down. Don’t let the fartsack Sirens destroy you. Encourage all Pax to post and some Sad Clowns too.

Duggar