Flash Backblast
Warm up
Mosey to Rudy’s Shed. 20 x SSH
Mosey to Round about near tennis courts. 20 x SSH
15 Imperial Walkers
15 plank jacks
15 mountain climbers
Various stretches.
The Thang
Mosey over to side of high school. At Alcove one do 10 Mike Tyson’s. mosey over to Alcove two and complete 20 Donkey kicks, then mosey to front of High School grab a bench and complete 30 Dips. Rinse and repeat x 3
Mosey over to High School Gym. I have no idea what the exercise is called or even if it has a name. you plank facing the wall, put one hand up on the wall and then the second hand on the wall and then return said hands to the ground. Whatever that is, we did 10 of them and then ran down the path and circled back around the to the stairs and did 5 burpees at the stairs. Rinse and repeat x 3.
Mosey over to Rudy Shed. Wall sit and 20 air presses
Mosey up the path to COT and stop at each light for burpees. Start with one burpee and increase by one burpee at each light. I think we got to 8 burpees at the last light.
The Moleskin
Great group of guys this morning . Appreciate you letting me lead you.
Announcements:
WTF – on May 1st.
Off the Chain – New AO starts on Thursday April 1. Rockwell will post more info on GroupMe.
Better than a Burpee
I came in on two wheels this morning (forgot to load the car last night) and found 5 pax ready to kick Monday in the teeth at Swole. After unloading my bells and issuing a quick disclaimer to the veteran pax present, we got moving.
Warm up:
- SSH x 20 IC
- Windmill x 10 IC
- Prying squat x 2 IC
Main Event:
- Neupert: 10 sets of 2 DCL and DMP every :45 seconds
- Complex: merkin, snatch L (weak side), merkin, snatch R (strong side) x 5. Repeato for 5 total sets. ~:30 of rest between sets.
- Easy Strength: 2 sets of 5 single-leg deadlifts (per leg), 2 sets of 20 merkins, 2 sets of 10 supine rows on the railings, 2 sets of 10 snatches (per side).
- Carries: farmer out/back, then waiter out/back, switching arms. Walked to the far curb.
- Mary: plank, hollow body hold, glute bridge. 1:00 each
Announcements:
- The Functional Strength Challenge will be 5/22 at Old Providence Elementary. This is open to all pax and is focused on 3 exercises: the deadlift, pull-up, and snatch. There will be different categories for different experience levels (Meathead, Respect, Pax). Check out High Tide’s pre-blast.
- The Rut-Breaker Challenge will start in May. It’s meant to get you out of your comfort zone (or rut) and get you posting at new AOs and new regions. There will also be a monthly CSAUP and rewards for EHing new pax. Check out Flipper’s ever-evolving pre-blast on the inter webs.
- Speaking of CSAUPs, the Stone Chicken is being offered by the SOB pax on 4/24. Run from Da Vinci to Stonehenge, where you will complete 30 minutes of the workout, then run back to Da Vinci for another 30 minutes of boot camp. The running between sites should be ~9 miles, with routes mapped out by our region’s Magellan, a/k/a Tuck.
- One more CSAUP is being offered – the South Mountain Run on 4/17. Check out Midriff’s pre-blast for more details.
Moleskine:
- The merkin/snatch complex reminded a lot of the pax of a burpee (without the embarrassing flying squirrel part). Even thought they were rough, we all agreed we’d rather do them than burpees.
- #cobains to the pax for the excessive merkins and snatches. I made a last minute change to the weinke and we ended up a little heavy on those exercises. Unfortunately, my options were limited due to leg soreness from Saturday’s workout and the need to be able to walk later today.
- 50% respects at this morning’s workout, which is pretty standard for the kettlebell workouts. All were putting in hard work and keeping the mumblechatter moving.
- Wild Turkey has been posting at Swole and SACS regularly since we launched the first program last January and is definitely getting stronger. I’m pretty sure he lifts the sofa off the ground with one hand to vacuum under it, just like Magda on speed. #somethingaboutmary
- Mighty Mite kept his distance, probably because he’s aware of Frehley’s flatulence. I hope that man can get vaccinated soon because I can’t tell if he’s even working hard when he’s that far away…
- Uncle Leo has the best Mary game in town. I almost farmed it out to him today since my Mary isn’t very creative. He better be ready because I’m going to call on him the next time I’m Qing. During the hollow body hold, he did the canoe while I did the boat and I don’t think he was shaking as much as I was.
- It’s been good to have Cottonmouth join us for the last month or so. He says his knees are jacked up, but I haven’t seen an impact on his performance at any of the workouts. I think he even did all those squats on Saturday.
- Frehley’s is clearly making gainz because he’s in the market for a pair of 24kg bells. For now, he’ll have to settle for my loaners. Happy to share!
- Thanks to the pax for coming out and following my lead this morning. That makes three bell workout Qs in a row for me. It’s always a pleasure to lead such fine men with a shared love of bells. With the weather getting warmer and people putting their marathons behind them, hopefully we’ll see more pax out at the gear workouts.
One Star Earned His Rating Today
With a no show Q in One Star the pax were left staring at each other until 5:15 hoping he would show. Loafer started DiCCS right at 5:15 and with still no one star he asked if anyone wanted to split the workout with him. Sure. A quick Night at the Roxbury moment:
And we’re off with me leading the first half of the workout.
WARM UP
Mosey towards the neighborhood. At the last second I decided perhaps Loafer didn’t want to be deep in the ‘hood when I threw him the torch and thought it best to stay close to the shopping center to allow for better last minute Q Planning. Quick left turn behind Pet Smart. Flanders catches up and says he had visions of Q school again with my opening mosey. “Oh, am I running fast? I guess I am”. Pulled back the reins for the remaining mosey as we circled pets smart parking lot and met in the middle. Jimmy Duggans with all the rights, lefts, and leans in there. 15 Merkins on my up and down (Asylum Pax can apparently count better than Homecoming pax – Sorry Honeycomb who was there for both). Calf Stretch with Ackbar once again channeling his inner Damascus with groans, thank you’s, and Patriots praise. 5 T Merkins to finish us out because – well why not.
THE THANG
Mosey to the front of the Pet Smart (while acting like I had a plan). Partner up. P1 runs to end of parking lot for 2 burpees and back while P2 does quick feet on the curb. Repeat 3 times. (Heart rate much higher than expected. Quick feet that long is no joke).
Mosey Never mind, heart rate still high. Same Partners. P1 Runs parking lot loop. P2 does exercise. Exercises were 100 In/Outs, 150 Supines, and 200 LBC’s.
Pass the torch to Loafer.
Mosey to Wesley Chapel Town Hall. Stopping to collect the 6 along the way with backwards runs and 10 squats.
Arrive at the Rock Pile (which needs to be restocked as we have 6 big rocks and the rest are the size of bricks). Partner up for the following excercises while the other partner runs:
- 100 chest press
- 100 tricep extension
- 100 Military Press
- 100 Curls
- 100 _____ I forget, but I know we did something. It sucked so bad that I’ve pushed it out of my memory.
Collect pax together for 10 staggered rock merkins right and then 10 left. Rocks up.
Mosey to Novant health for 10 squats waiting on the 6. Jailbreak to end of road.
Backward Run (dodging incoming car). Gather 6 with 10 squats. Jailbreak to Brooklyn Pizza.
Partners again. split 100 dips while 1 partner runs.
Mosey (crawl, roll, wistfully walk), 10 feet back to COT and do 1 burpee in honor of 1 star not showing.
MOLESKIN
- Great job by Loafer stepping up and having a contingency plan in place.
- He apparently went to Last Call last week to replace Flanders who said – and I quote “Hell no once I saw lightning”. Apparently 1 star was a no show on Friday as well (as were the rest of the Last Call Pax as Loafer was there by himself.
- CRS back for his first full week as a pax where it all started – Asylum. It was today that I realized Ackbar was Q last week and ultimately gave the thumbs up for CRS which is short for Can’t Remember Shit (in CRS’ defense when he explained the name he subbed in “Stuff”). I find it quite amusing that our preacher named him CRS.
- He’s had such an impactful week that he was voluntold to lead next weeks Asylum. Yes probably a smidge early, but after beating both site Q’s in the runs today, I have full confidence he will deliver a beat down.
- Honeycomb for a rare Asylum visit. I think he was there for my last Q. He must have missed me – since Saturday.
- Flanders attempted to commiserate about NC State Women’s basketball with me. Either my grunt of disgust scared him off or my mosey pace was too much for him to keep up as he quickly retreated from the front.
- Madison continues to join us at Asylum and watch his EH bloom. Looks like we will see him for one more week with CRS on his VQ next week.
- Great to have Swimmers back out. It feels more like a rarity lately to see him at Aylum – for whatever reason. Still kicks my butt in the runs though so the lack of attendance hasn’t slowed him down.
- Beltway back in action two weeks in a row. The warmer weather (though not today) appears to be dragging a few winter fartsackers out of their caves. Great to see you this morning. Wish we had more time pre or post workout to catch up. You appear to be killing it on LinkedIn.
- Ackbar with the shop dawg esque post covid coughing heaves today. I got excited that my lame last minute Q might of had him spilling merlot but then I remembered Covid hit him hard earlier this year and he was likely just stretching the lungs back out.
- I didn’t catch what the Masher’s did today, but they all met up with us at COT drenched in sweat so it appears they worked hard. Shout out to Mayhem, Penalty Box, and Ditka. Light crowd today for the Mashers. They were all applause seeing one of their own out of the nest and off running with us (beltway).
ANNOUNCEMENTS
- CPR Class TONIGHT. Five Stones Church at 6:00 pm. Spots are open so sign up. $15.
- April 1 Q Challenge
- Christ Closet looking for help in pulling summer clothes down and putting winter gear up higher on the shelves.
- WTF
A quick last back blast for Extreme Ownership.
2.5 of us for the last chapter Discipline Equals Freedom. I really enjoyed going through this book with yall these last three months. As happens with Q source as well, the numbers start strong and eventually dwindle towards the end of the book. I will leave you with the last big point of this chapter.
The Dichotomy of Leadership
A good leader must be:
- confident but not cocky;
- courageous but not foolhardy;
- competitive but a gracious loser;
- attentive to details but not obsessed by them;
- strong but have endurance;
- a leader and follower;
- humble not passive;
- aggressive not overbearing;
- quiet not silent;
- calm but not robotic, logical but not devoid of emotions;
- close with the troops but not so close that one becomes more important than another or more important than the good of the team; not so close that they forget who is in charge;
- able to execute Extreme Ownership, while exercising Decentralized Command.
A good leader has nothing to prove, but everything to prove.
Again, I enjoyed it guys. No future book has been picked to take off on next. I’m open for suggestions for the next book (or if there is no interest we can shut down the leadership Q Source on Mondays). It has been mentioned in the finance channel about getting a weekly finance discussion going either Friday’s after the workout or Saturday’s during coffeteria. If we keep the Monday post Asylum leadership discussion going, I’d like someone to step up and take lead (other than me).
Of Wolf and Man
Listen to this while reading the backblast
12 men rolled out of bed a little earlier and ventured into parts unknown to help launch The Lycan; F3 Waxhaw’s newest AO. As much as we all love the Flash/Ignition mob, it’s getting a bit unruly with 30+ PAX posting on the average Monday. Great numbers! But that just means it’s time to expand. Posse, Dilbert, and I did a little recon work on Friday and discovered a neighborhood with a wicked, hilly loop and access to Highway 75. We’re right across from the cemetary with easy access to downtown Waxhaw and on campus there are hills, trails, and plenty of room to stretch your legs.
So what’s a Lycan? From the Greek: “lykos” meaning “wolf” and “anthropos” meaning “man” – lukanthropia translates to the Latin “lycanthropy” or more commonly: Werewolf
Waxhaw Elementary School is home of the Wolves, so it was only fitting to adopt that into the AO name. Plus, like any good werewolf tale, the beast is unleashed on the full moon.
And it just so happens that was today…
A full moon at The Lycan means Iron Wolf Challenge (think Iron Pax Challenge difficulty without the chest beating and no Hartsville) so today that meant a couple of items up front:
- All moseys are double time
- EMOM Timer is in effect – 2 burpees Every Minute On the Minute
Warmup
Fast mosey to the back of the school for some fast count SSHs, Mountain Climbers IC, and Merkins IC, all punctuated by the EMOM timer and burpees along the way. Continue the loop around the school and as we’re coming back to the front I see a headlamp (I thought) over near COT, so we swing by to pick them up.
Nope! Not a late PAX, but instead the Waxhaw PD has stopped to investigate why there are a bunch of cinderblocks sitting in the parking lot of the school. I attempt to explain/EH (for a later date) the officer into joining us, but between me shouting “Burpees!” when the timer went off and just the general confusion, all I got from him was a “this just looks weird.” I assured him we’d be clearing out around 6:00am then we moseyed away leaving him in stunned amazement as 2 more police cars pulled into the parking lot.
The Thang
Partner up so we can move some coupons from COT to the back of the school. Partner 1 farmer carries two coupons while Partner 2 runs to the rear of the school (where we did the warmup) and then back to their partner. Swap places and repeato until both coupons have arrived at the back of the school.
Now that each person has their coupon it’s time for a Blockee Webb. At the top of the hill, do 1 Blockee then leave your coupon, run all the way down the handicap ramp to the bottom of the hill. Do 4 Step-Ups on the wall then run up the grass hill and back to your coupon. 6 inch plank on your block while waiting on the 6. Repeato until 5 and 20
Fast mosey to the south side of the school and find a spot on the wall for Donkey Kicks 10 to 1. It works like this:
- 10 DKs with a 10 second, feet on the wall hold at the top
- 9 DKs with a 9 second hold
- Progress down to 1 DK with a 1 second hold
Fast mosey back to the coupons for some 7s: Weighted Coupon Squats at the top of the hill and American Hammers (2=1) at the bottom
6 minutes remaining so find a different partner than the last time and farmer carry/fast mosey back to COT the same way we moved blocks the first time.
Moleskin
Lots of fun this morning. The EMOM timer really sucks for two reasons. 1) Burpees and 2) it throws off any rhythm you might have had. But that’s why I threw it in there. We don’t wake up at the crack of dawn for easy. We get up early to push ourselves and start the day off right. Thanks to the men who joined me this morning to launch this site. Go see Posse, Showgirl, and Nails so you can get on the schedule.
As I told the PAX this morning: if you loved the Iron Wolf Challenge, good news! We’ll be doing another at the next full moon. And if you hated the Iron Wolf Challenge, good news! We won’t be doing another until the next full moon!
Announcements
Dilbert has his vQ next week at The Lycan. Show him and the new AO your support
CPR class tonight at 5 Stones from 6pm to 8pm. Talk to Surge (Jim Connell) on GroupMe or just show up at the door with cash in hand ($15 I think??)
April 1 Q Challenge – No repeat Qs for the whole month. That means Site Qs need your help filling their calendars. If you aren’t already signed up to Q a Site then talk to a Site Q and get on the schedule
Mondays are Tough
After a fun Saturday night the last thing I wanted to hear from Teddy, “Hey wingman, you have the Q at Firestarter tomorrow!”
Without an exact plan and a trip around Starbucks to find a smuggler smuggling we set off to 131 Main for warmup.
20 Side Straddle Hops
20 Imperial Walkers
10 Windmill
10 Squats
Mosey to the Amazing Lash Studio with 10 merkins and some plank on the way. Smuggler is located and lighter on his feet.
Partner up for Rock work.
- Partner 1 Runs
- Called Exercise
100 Curls
100 Press
100 Tricep Extensions
100 Bent-over Rows
100 Squats
15 Press Flutters
10 Press Dolly
Mosey back to Blakeney with 10 Merkins on the Way
10 Getups on the wall Behind Old Navy
Suicides
10 Squats, Backward Run
20 Squats, Backward Run
30 Squats, Backward Run
40 Squats, Backward Run
Stairwell
5 Burpees in Every Corner
Wall
30 Punches
50 Air Presses
Thine Only
Mondays are hard. Its hard getting out of bed. Part of the reason I volunteered to help Teddy out with Firestarter. Thanks to all of you that continue to show up for the Premiere Monday SOB bootcamp. Its also great to see some newer faces out here.
Out of the woodwork
5 7 9 13 Many PAX showed up for Chicken Run to get their own miles in and to support brothers who were DR running races. YHC was one of the late-comers who caught up with some along the way and appeared out of nowhere to others once we all arrived back at the PetSmart. Good discussions and nice, follow-able route by Tron on his first Chicken Q.
Audible…Not the Amazon Book App
In line with the audibled reps on exercises, I audibled the due date of this backblast by a day…here we go…
This was my first Saturday Q and while I was in no short supply of things to do, my direction on what to do was lacking…sometimes. We start out with a mosey from the lot to the end of the gravel road leading to the trail, then circle back to the circle for some warm-ups.
Warm-Up
30 SSH (in cadence)
20 Imperial Walkers (in cadence)
15 Moroccan Night Clubs (in cadence)
15 Potato Pickers (in cadence)
20 Merkens (in cadence)
30 Mountain Climbers (in cadence)
Downward Dog/Upward Dog
The Thaang
Mosey from the circle back to the 1st tree across from the bathrooms. I can’t pull off repeated burpees, so I thought I’d break it down a bit to merkens and Bobby Hurleys. At the first tree we do 1 each then a Paula Abdul run up 2 trees and back 1 tree and we add a merken and a Bobby Hurley to the routine…we work our way up 3/4 of the way up the road after our first audible…we got up to a set of 12 each (but do the math…seriously, someone do the math, I don’t have the mind for that). Some of the guys probably did more.
We next mosey to the far lot of the school for a Starfish. We start at the center where 20 speed skaters begin the circuit…from the center we hit each of the 4 corners for an exercise, returning to the center after each corner for 20 more speed skaters. The 4 corners: Freddy Mercurys, Squats, Side Ups, and Lunges. We do this 2x.
We mosey back to the top of the hill and partner up. There was some confusion about what we were supposed to do, in what order, etc….my bad. The plan was we do 300 reps of 3 exercises (chest press, curls, overhead press) while the partner runs down the hill to the far end of the lot and return. We started out well…I think we all got through the first exercise up to 300. Time was a tickin’ and the arms were taking a lickin’, so, audible to 250 for the second exercise, then another audible to recover early on the last exercise…me and Chainsaw got over 100 (I’m sure others got more reps in).
Mosey back to the bathroom shed for 2 sets of dips and step ups (20 each) with a lap around the shed after each exercise…oops, scratch that, good call audible the step ups to lunges out of fear of breaking the picnic table benches under F3 weight. Still some time left…
Linebackers from the shed to the circle leading with the right leg, then returning to COT leading with the left leg. Still some time…
LBCs for the last about a minute…that’s a wrap…great work!
Moleskin
Great experience leading a Saturday workout for the first time…I’ll be back to Commitment and other Saturday sites too. The support from all the PAX when I Q and just post is very meaningful to me (and I know to other PAX as well). Such a great group of guys. Thanks!
Announcements
CPR Training on Monday, 3/29, from 6-8…sign up om GroupMe or see Surge.
Keep Centerfold’s mom in your hearts and prayers as she continues her battle against the Big C.
Prickle and Goo Followed Gumby and Pokey for You
Announcing the long awaited launch of a new flexibility/stretching/ broga AO in the Waxhaw Region.
On Wednesday April 7, 2021, at 5:30 am will be the soft launch of Prickle and Goo at the playground area of the Millbridge Pool Parking lot.
THE THANG: Prickle and Goo is a stretching only/recovery type workout to assist with flexibility and help prevent injury. There is no running, no coupons, and no merkins. The workout typically starts with a few minutes of dynamic stretching to warm up the muscles then continues with a series of stretching/yoga/core type exercises.
We may use straps, a towel, or rope to enhance the stretches and a broga (yoga) mat is highly recommended because most exercises will be done on the ground. Some PAX wear their shoes, most perform the exercises in bare feet or socks.
If it rains, I will gain access to the “airnasium” of Millbridge, which is a large, covered area, so we do not have to stretch in the rain (which sucks and is not conducive to recovery).
THE HISTORY: About 4 years ago, Swiss Miss and High Tide (Area 51) realized there was a need for a recovery type AO. So they launched the first year ’round, in-door, AO in F3 history at the Boy Scout Hut in downtown Matthews. They named it Gumby. It focused on yoga/stretching type exercises with music selected by the Q. No COP, but they opened up with a prayer and ended with a count and COT.
YHC was a regular attender and Q of Gumby. I made the 20 minute drive each Wednesday because active recovery and flexibility is essential to prevent injury. This was especially critical when I transitioned from posting only at boot camps to posting only to the running sites.
When I had a change in my morning schedule that made it difficult to attend Gumby, I found myself struggling with tight muscles and suffered my first minor injury of F3. I attribute this injury to the loss of my weekly broga fix. I convinced a few other PAX in SOBLand that we needed to start our own broga AO and, thus, Pokey was born.
Pokey developed it own unique style. We met outside (from April until the weather turned cold, i.e. October/November), no music (but plenty of mumblechatter), and we began the workout with dynamic stretching.
The typical attendance for this style AO is 4-10 PAX.
It is easy to Q because there are hundreds of stretching exercises that can be discovered with a Google search or on YouTube and you are mostly stationary.
5-STAR REVIEWS/RATINGS: See what some other PAX are saying about the broga type workouts. (Disclaimer: these reviews/recommendations may have been altered or just made up in order to convince you to post this new AO. None of the PAX mentioned below were consulted prior to the publishing of this preblast.)
Frasier (winner of the Rooster race): “The only reason I can run this fast is because I regularly attended Pokey. If you want to run as fast as me, then I would recommend you regularly attend Prickle and Goo.”
Kid Rock: “If I was more flexible, I could run faster and maybe I could catch Frasier. I better goto Prickle and Goo.”
Transporter: “If I post Prickle and Goo, I can finally accomplish my fitness goals. I can be a strong as Kid Rock and run as fast as Frasier.”
Haggis: “I posted one time to Pokey and was forced to do partner stretches with Paper Jam. I never returned. They do some strange stuff at that workout.”
Goodfella: “I am definitely reporting this to the Millbridge HOA.”
Bottle Cap: “Now I understand why they kicked Paper Jam out of SOBLand.”
SYITG!
A Bridge Over Waxhaw
10 PAX showed up on a warm morning at the parking lot of the Millbridge pool to run. And run they did. After a proper disclaimer and poor explanation of what we were doing, we were off, running up Millbridge Parkway.
THE ROUTE: Officially known as “The Clippy Challenge”. Run from Millbridge Pool Parking Lot to the bridge in downtown Waxhaw and return.
MOLESKIN: This was my first official Q in the Waxhaw region. There was alot of self pressure to come up with something challenging for the PAX. Pursuit has a natural degree of difficulty because Millbridge has so many hills. In order to come up with something different or new, I thought it was best to do some advanced scouting to figure it out. One Sunday afternoon, I dragged our 2.0 (a.k.a Paper Clip) along with me as we walked around the neighborhood. After about 45 minutes of wandering, Clippy was exhausted and frustrated and blurted out “why don’t you just make them run to downtown Waxhaw.” Thus, the idea was born.
It is approximately 3.1 miles to reach the bridge from launch (6.2 miles total). There are at least 3 times on the way to the bridge that we have to run uphill. On the way back it is mainly downhill., except, at the 4-5 mile mark, we are faced with a steep uphill on Hudson Mill in order to reach Millbridge Parkway to begin a final decent to launch.
Wolverine and Ice-9 reached the bridge with time to spare and roamed downtown Waxhaw looking for the PAX of The Floater.
YHC, Rubbermaid, and Ghosted reached the bridge right before the 30 minute mark.
Ex-Lax, working towards a personal goal, crushed it, in terms of time, distance and speed.
Chastain was there primarily to insure the family photo was taken and Fuse Box was left wondering why they let this SOB into Waxhaw.
Turnbuckle and Jingles did their usual thang.
ANNOUNCEMENTS: Alot going on in the Waxhaw region, new AOs, WTF (Waxhaw Trail Fest), and plenty of service opportunities. Follow GroupMe to keep up with it all.
I am beginning to feel at home in Waxhaw. I am grateful to all the PAX who have been so welcoming and thank you for providing the opportunity to lead this morning.
Are Body Shop backblasts even a thing?
Warmup: Mosey to back parking lot. SSH, Moroccan Nightclubs, IW’s, 3 burpees, plank jacks, runners stretch, mountain climbers, calf stretch..
Thang: Mosey to the playground and partner up (only 4 of us plus 2 Mashers, so partnering wasn’t super complicated). Partner 1 runs a lap around the track with a burpee at far end, while Partner 2 starts into 100X each of BB sit ups, Bobby Hurleys, Hand release merkins. That sucked, so we audibled to 100X Dry Docks, Heels to Heaven and LS Squats for the round 2 repeato.
Mosey’d to entrance rock pile and got a lifting rock. 25X curls, tris and military press as a group.. Then run a lap around parking lot. 2nd set 25X hanging rows, bench and side to side’s, run a lap..
Almost time, so put rocks back and short mosey to COT area where Penalty Box and Mayhem were just finishing up their breakfast sandwiches and 2nd cup of coffee.. They joined us for a little ab work and time was called.
Good work out there boys. Way to push.