Mosey to parking lot
COP
IW Cad 15
Merkins Cad 15
MC Cad 15
Circuit training.
Start at shelter 15 dips 20 derkins 25 step ups
Run to circle at the front 15 Merkins 20 cdd 25 squats
Run to the back entrance 15 heels to heaven 20 lbc 25 Freddy mercury Run long loop back to shelter 3 times total
Mosey to rock pile Partner up Rock work. 1 partner does called exercise while other partner runs to light post Round 1 Curls – 100 Round 2 Tricep extension -100 Round 3 Overhead press. 200
Run back to the launch. – Mary and Merkins
Mole of skin
Was a little nervous about the shoulder injury from Hawksnest the day before. Texted Haze yesterday and told him that I might have to pull him in. Went to Physical Therapy and got it healed up for my q. Got the AO at 5 to stretch like the old man that I am. Workout was plain but there was a little grumbling from the pax on the run. Since the back was questionable I know I could do that. Champagne informed me that he almost debated not coming today because he knew I was going to run. Sorry about that. Got a text from Kirk that he was coming in hot and he didn’t disappoint with his work socks on as well. The back talk was the usual with everyone giving it back to YHC the whole workout. Spackler was unusually quiet this morning, a gentleman really. Haze wore the same shirt as me and apparently the same size as well. Lorax continues to be out front and hard to keep up with . Snuka was up there as well. Pretty sure Jet Fuel, Spackler and myself stopped some of the workout early. The 200 overhead presses were a little excessive I must admit. Welcome Chaos from Quantico VA, enjoyed hearing your story and catching up at Coffee. come back anytime brother.
Announcements
Calvary Church is celebrating 80 years this Sunday at their 9:30 service. Champagne, I think I got that right. Sound off if not.
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