4 Simple Moves

Warm Up

SSH x 20 IC

Slow Good Mornings x 10 IC

Slow Don Quixotes x 10 IC

Merkins x 10 IC

The Thang

Mosey to the Rock Pile

Rock Thrustersx 25 IC

Mosey to the Pull Up Bars

Chin Up Knee Upx 25 OYO

Mosey to the Shelter

Side Lunge Crossover Step Upsx 25 OYO (25 each leg)

Mosey to the Flag

Ski Ab Merkinsx 25 OYO (starting in plank, bring your feet up by your left armpit and perform a merkin = 1, back to plank, bring your feet up by your right armpit and perform a merkin = 2)

Rinse and Repeat

Prayer Requests: Patch’s 2.0 needs to have her gall bladder removed, kids go back to public school today, kids dealing with anxiety, Laughinghouse family, San Fran’s wife’s travels, Web Gem’s mom’s boss diagnosed with pancreatic cancer, Joker’s nephew going through cancer treatment

Announcement: Q School on Cadence calling led by Bono this Friday, 8/31 at #BlastOff

Lots of CSAUPs coming up. Get involved!

www.f3enc.com/announcements

Quick Lube is going to Q here shortly. Be on the lookout for Negative Ghost Rider and Catheter’s VQ.

Moleskin: We only did 4 exercises today, but they were dynamic and worked the entire body. The rep count was challenging to the point that it was difficult to do them unbroken, but it’s all good and I encouraged PAX to break them up into sets to maintain proper form. I messed with the guys when we got to the pull up bars the first go around and told them we would be doing levers. During the demonstration there was quite a bit of chatter. I should’ve held out a little longer than I did but I couldn’t help it and told the PAX that I was just messing with them. Negative Ghost Rider told me I reminded him of Ben Stiller from the movie Heavyweights. Classic movie and definitely recommend it if you haven’t seen it. 1.5 miles covered and 2 rounds of exercises. I was planning for 3 rounds to = 300 reps but we ran out of time. Still it was a solid workout and the PAX pushed themselves. Good work men!