Appreciate Smokey (Honor!) stopping in to join me in EC 100 burps. Appreciate you guys supporting this ‘pain’ful coupon endeavor. Encourage you to blend these painsticks into your workouts.
Here’s today’s workout. Focus today was leadership, strength of body, mind, personality. Goal was to make us better men. Always holding a painstick, we did 10 rounds of 10 reps each exercise, then mosey the pickle, 9 reps next round, next, next, etc….

1. PIPE SQUAT
2. BENT PIPE ROW
3. PIPE CALF RAISE
4. PIPE LUNGE
5. PIPE OH PRESS
6. PIPE HANGING CURLS
7. PIPE DEADLIFTS to OH PPRESS
8. PIPE SIDE STEPS
9. PIPE CURB DIPS
10. PIPE MERKINS

MARY:
Pipes Stowed under HC ramp next to office.

Some upcoming events announced….
-World’s Greatest Cleaver – Get with JigglyPuff details
-Carpex’s Adopt-A-Highway
-Duck Donuts opened a new store. Congrats to Bagles!
-Morpheus -congrats on your new job on the Nissan team
-Nugent’s brother Jordan…in training Romania, GO USArmy!
-SCARY’s AMBRR 10k & Half 9/7.
-SAG Crew recruiting in full swing: CONGRATS to GRISHAM for signing on to the SAG team.

The true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Gen. Douglas MacArthur, USArmy!

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13 Bootcamper and 2 Ocho runners.
Standard warmup for a limited run workout
Thang 1: Gorilla Complex. Block workout of 8 rounds of 8 reps of curls, rows, press, extensions, and merkins. After each round, run/walk the pickle
Thang 2: Hurricane Hoedown. Walk with block to tennis courts. No blocks used. 4 flutter kick exercises: hands up, hands behind head, standard flutter, and legs up. Sets of IC 7, 6, 5, etc. after each set, a back exercise, dancing Chilcutts, or Chilcutt, or birddog.
Thang 3: Block Taylor: with block. 1 squat 4 lunges increasing after each set (2-8, 3-12, etc) back to the truck to replace blocks.
COT: Swolefest, and something I’ve forgotten. Prayers: Kitty Litters friend in Chemo, Sherpa’s friend going through a divorce, prayers for men who are struggling. Support each other, be vulnerable, be better for everyone we have in our lives.
Have a great day. Happy Father’s Day.

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Sometimes your best plan is the one that happens just 30 minutes before the workout. I had a full plan yesterday but I woke up with a new one. That damn hill is brutal and what better way to train for it than to repeat it. Warmup at the lake with the rolling fog and peaceful views. All upper body is now complete, well minus one surprise.

Mosey across the damn to the far side and back around to the bottom of the hill. Partner Dora with 100 no surrenders, 200 lunges, 300 squats. Partner runs up the hill and right to the greenway and back down. After some questionable counting we wrapped up and completed 5 burpees to end the week. Mosey back to the yard sale.

Squat hold for the six and then 20 Monkey Humpers for the crowd. Popcorn Mary ending with Pickle Pounders to HAND. Wait that’s a SWWingers move.

I’ve enjoyed the week and the push to lead and be creative with new and old ideas. Thanks for the support! There is a pizza and soda party today and Gail is already at the parking lot with her list! F3 Dads leave now, Summer Swolstice 6/20, 1776 Convergence. Praises for this group and what it does for men and those around them. Unspoken prayers. MIAGD!

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