Very impressed with the team this morning. PAX did an admirable job in following direction for a coordinated, multi-faceted Q. We alternated between bell exercises and squating a 50 pound bag.

WARMUP: Mosey around the parking lot and circled up for side straddle hops, imperial walkers, weed pickers, sun gods, and michael phelps.

THE THANG: 40 counts of each – stop after first man finishes; curls, overhead press, swings, tricep extensions. Then a lap around the parking lot. 40 count of the next set; bench press, dead lifts, kneeling press, goblet squats, pull thrus. Then another lap. Each time a new exercise starts one man jumps in the middle to knock out 25 squats with the bag. Two full sets.

MARY: merkins, gas pumpers, copperhead squats, Alabama prom dates, little baby crunches, and a few others until time.

Mosey back to the flag to wrap up the effort.

Contrary to initial expectations, no complaints were submitted about the music. We had a little bit of everything from Ronnie Millsap to The Bee Gees to Jane’s Addiction.

COT: Prayers for Drummy’s Dad (Al) going through treatment for CD5 large B cell lymphoma and Lizard King’s search for his next role. Praise for the great morning and the physical ability to get out and get stronger and the community that we all enjoy through the F3.