Warm-o-rama.  YHC showed up right on time and started the mosey right out the door.  No time to plant a flag so told the PAX to meditate on the meaning of flag and the existential crisis or opportunity created by it’s failure to be planted.  Maybe the real flag is the friends we made along the way?  Short mosey to get the blood going.  A few SSHs, Weed Pickers, and Sun Gods.

The Thang.

Part 1.  Upper Body Tabata.  Grab a Coupon.  Four sets each exercise for descending times each set; 40 seconds, 30 seconds, 20 seconds, 20 seconds.  Curls.  Overhead Press.  Merkins.  Bent Over Rows.  PAX loved the tabata timer sound effects.

Part 2.  Core.  Put the coupons back and mosey to the basketball court.  Core exercise in each corner with bear crawls to each corner.  5 toe touches to the fence, 10 BB or WWII SUs, 10 flutter kicks 2 count, 10 LBCs.  Second round 10 – 20 – 20 – 20.

Part 3.  Legs.  Mosey to the stairs.  Sevens.  Lunges 2 count at the bottom and squats at the top.  Mosey back to the implied flag for a minute of Mary.

COT.  Thanks for the ability to get stronger.  Prayer to use our strength for the kingdom.  Prayer for the PAX that couldn’t be with us.

Playlist of greatest hits from the three Guardians of the Galaxy soundtracks.