READ THIS

READ THIS

Gents there is this tennis arm’d, soda selling, pick up driving pax that wrote an excellent Back Blast- READ THIS  https://f3southcharlotte.com/2020/06/14/what-the-f/ 

Homecoming-  It’s this funny conversation when us ole guys discuss homecoming.  Hey come to homecoming.  Where is that?  Its the old Commitment.  Isn’t Commitment is now at Nesbit? Yup and  Weddington is now Homecoming.  But I thought we got kicked out of there.  Yes, but we are at the middle school now, not the high school its got a new name and we don’t go on the track anymore…soooo, its ok now,,,,Ummm, OK.  With that,  it was fitting that homecoming was truly a homecoming for a old Commitment friend today.

WO:  Mash group shows up,  another group follows me mosey around school,  do standard warm up

Grab coupon,  wait mashers wanted to join with coupon?,,,,nope, there was running,,, we went did a simple 30,20,10,10,20,30 with KB and between each set run to the hill and back.  30 swings, 20 squats, 10 burpees, then reverse back.  took about 23 min and heart rates were up.  Next,  lets pick up the mashers,  head to the hill,  do the same thing with utilizing walking up the hill backwards to burn the quads.  Did a mix of swings, curls, tri’s, squats, burpees and rows.  Between each set walk down and back on the hill.  Finish with some mary.

Moleskin:  It was a simple work out but the hill work was very reminiscent of the ole days.  Great to have Doc back bantering as usual,  Dasher and Gerber never seem to slow down.  Snow is the rock of dedication, my definition of success of respect.  The mashers were grateful that I took them away from the beating centerfold was putting down.  Great to meet Ditka,  another respect that pushes himself.  I saw work today by all and it was an honor that Posse asked me to lead,  he has great patience and has a cool story to tell about treating your Daffodil like a queen, you should ask him, it will challenge you.   Damascus and Sledge-o-matic put the work in, they both looked like they got sprayed with a garden hose and cotters to Mcfly!  So good to see him back in the fold, always has a positive attitude and if you ever feel down and out,  talk to this man,  he is a man that is all heart and has been through incredible challenges and refuses to quit! #honored to lead, thanks for the ask Posse.

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