we worked out.
Appreciate you boys coming down to lead us in some fine round about and baseball field work! Remember, don’t scrub them tonight otherwise my 5 day warranty will not apply. Enjoy your rewards and remember to spread the word about his F3 thing – it’s pretty coo.

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3 man Indian run to top of Ederlee, warmup 

Thang.
Run to bottom of Ederlee to Symphony trail head.  10 merkins, run back up with 5 squats at each light pole,  10 hand release merkins at top, repeat 5 times. 

3 man Indian run back to flag around Symphony lake. 

Announcements. 
MOAB this Thursday 0515

We completed with after action report. 
What went well:
– starting with 3 man Indian run up Ederlee. 
– Explained the Thang during warmup. 

Could use some work. 
– starting with 3 man Indian run up Ederlee. 

Grease took us out. 

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A small but great group of PAX gathered under the bright lights of the Ritter pavilion for another promo beatdown. Pledge first, then mosey, followed by warmups.

Thang 1 – 3 minute AMRAP Rock Your Body to get warmed up and muscles working. This was accompanied by Backstreet Boys “backstreets back” and seemed very on theme with the work.

Thang 2 – pyramid complex(6,8,10,8)
Single arm swings
Cleans
Clean support Lunges
Should press
Complete number of reps for each exercise on one side then switch to other side working your way up in reps and then back down. Some themed music here….Swing, Swing by All American Rejects. Thunderstruck by AC/DC to honor the Q from the prior morning.

Thang 3 – 4 x 6 complex repeat x4
Goblet squat
Squatted bicep curls
High pull
Kettlebell handle pushups
This one caught up. No themed music to match any of the exercises….got lazy!

Thang 4 – 5-minute AMRAP
5 clean and press
5 pushup with plank pull through between each pushup

Quick farmers carry

Thang 5 – Squat challenge
Weighted Squats in coordination with “Green, Sally Up” by Moby

Finished with weighted toe touches and hollow body hold (unweighted).

The PAX hung in there and all got a good seat in this morning. Was this the high quality Groupon style Promo workout they were looking for? You’ll have to ask them!

Reminder of Respect week next week and Murph challenge.

Thanks for the opportunity to lead this morning fellas!

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5 for the EC

Started with a mosey and then warmed up with some SSH and merkins. Made our way to Garmin for 7s with Burpees and squats. Medium paced Indian run to Ederlee where we paused for some LBCs. Moseyed to parking deck for monkey humpers and Mtn climbers on the stairs. Hit the Ave hill one final time and headed back to the flag for some merkins and Mary.

Beautiful morning with some great guys.

Prayers for Denali selling his business

MIAGD

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What a delightful morning to be out at SWW. The Pax began with the pledge and headed out to cover 2+ miles and 100 of each of the following exercises, Merkins, Low slow Flutters, WW11, Boat Canoes. We also threw in some SSH’s and Sir Fazio Arm Circles. Many things were discussed. @Captain Jacks Colonoscopy, Mothers Day’s Gifts, and selection of our next Nantan will be conclave style either in Sandals, Myrtle Beach or @Oofda’s mountain house. Prayers for our kids as they end the school year and very grateful to lead this group of HIM’s

Also there were multiple runners

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Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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4 for the 6 @ 6. We tackled some of the world’s biggest problems—everything from nutrition and world hunger, to Shedeur Sanders being the 144th pick. Also discussed a bit of continuation of yesterday’s Accelerator legacy discussion, roadkill souvenirs, and Promo being a top site Q draft pick. MIAGD.

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I ended my vacation early when I saw that the Q spot was open; Abruptly leaving my wife and daughter in paradise, i overspent and inconvenienced myself to get to Ritter Park on Friday morning. 3 boot campers were there and apparently 11 runners, if my math is correct
-First exercise: Wash and wax my truck; This thing aint gonna stay clean by itself; being out of the country all week, there was enough pollen to keep the PAX busy for a view minutes. We waxed on, Karate Kid style, until the sheen was acceptable, then we moved on

-Next up , we moseyed to my house; I needed to get rid of these geese, once and for all; i instructed the PAX to chase down and exterminate by any means; Boy, did they; you should see the look on HGTV’s face with his hands around the neck of those geese.
-Running out of time, we headed back to the flag, losing Yogi and that old guy along the way. I only recall hearing “Come get you some” slowly fading away somewhere around the lake.
-Great work this morning but i had to get back to my vacation; i’ll be sipping Mai Tais while you suckers read this. Thanks for your help this morning though. MIAGD

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12 stong at Shepherd’s this beautiful Good Friday. Lots of chatter leading up to the 5:30 start, always a sign of a great group.

Over to Craft for a quick warmup, including a broken Rockette Imperial Walkers, and some almost yoga poses.

Partner up for Catch Me if You Can around the parking lot pickle. 10 merkins before catching up with your partner who was running backward, shuffling, or karaoke;

Over to the day care for a ring of fire. 100 Peter Parker Merkins done in sequence upon the PAX count.

Continue toward BJ’s stopping for another ring of fire including squat holds/squats

At BJ’s, a final ring of fire (squat hold/ burpees)

Finish with 7 of diamonds at BJ’s (ab focused), before running back to the flag; only to stop for calf raises and merkins

Beautiful time of year with much to celebrate; Such good fortune to have health and a sound mind to join my brothers in the morning. Shout out to Bubba, who is self admittingly, looking and feeling better than he has in years.

Highland Games tomorrow; not too late to commit

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Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

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