30s

  • When:07/28/15
  • QIC: Busch
  • The PAX: Harley, Bulldog, Goodhands, Hacker, Fireman Ed, Blazing Saddles, Awena, Puddin' Pop, Freedom, Nightcourt, Witchdoctor, Stay Classy (FNG)


30s

30 Swings
30 seconds of jogging from side of parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R
30 seconds of single leg squats L
30 seconds of burpees
Do that 3 times

30 High Swings
30 Seconds of sprints from side of
parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R with bell
30 seconds of single leg squats L with bell
30 seconds of burpees
30 Two handed KB Press
Do that 3 times

Few minutes of Mary thrown in for a breather

30 High Swings
30 seconds of sprints
30 Merkins Civilian Count
30 seconds of burpees
30 Two handed KB Press
Do that 3 times

It was a pleasure as always, thank you Harley! It is never good to go on an F3 workout hiatus for about a month and then come back to Q Skunkworks. It was very painful, so painful that after the workout was over I was talking with Blazing Saddles and the lightheadedness set in and it was time to exit the conversation before I fell over. Hope the rest of the pax got their monies worth…I sure did and was paid for overtime.

Please pray for our brothers whose marriages are suffering, the enemy knows that if he can separate a family with children, it has a profound generational affect on his scoreboard. Let’s be authentic in what is happening in our lives, lean on our brothers for wise counsel and guidance, and be there for a brother whenever need…nothing is more important than that other than our knowing who Christ is and what He has already done for us.

God Bless

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Busch author

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