44 degrees this morning at the Launch Pad clear sky, a trace breeze from the North perfect weather for a beatdown.
Disclaimer given.
Warm up:
Forward Circles X 15 IC
Reverse circles X 15 IC
SSH X 15 IC
IST X15 IC
Windmills X 15 IC
Beatdown:
Indian Run around the parking lot with coupon,15 # kettlebell, to the flagpole.
Incline merkins X 15 IC
Calf raises X 15 IC
Derkins X 15 IC
Dips X 15 IC
One leg Bench squats X 15 IC
Other leg bench squats X 15 IC
The perfect burpee recipe:
Rules of Engagement: Starting point the flagpole. Point out the four station in parking lot corners.
Mossy around the Flagpole to Station 1: 15 squats.
Quadraphilia to station 2: 15 squats, 15 jump kicks.
Lung walk to Station 3: 15 Squats, 15 Jump Kick, 15 Merkins.
Crab walk or bear crawl to Station 4: 15 squats, 15 jump kicks, 15 Merkins, 15 jump squats.
Run to the Flagpole: 15 burpees Plus 10 burpee Flag penalty.
Run back to the LP.
Mary:
The Flutter Kick X 15 IC
LBC X 15 IC
The Bicycle OR Freddie Mercuries X 15 IC
We prayed for Clark’s Grandmother who is in the hospital for a fast and healthy recovery.
Reflection:
Ecclesiastes 3:4 – A time to weep, and a time to laugh; a time to mourn, and a time to dance.
{eh-klee-sih-AS-teez}
This Bible verse reminded me about the grief I felt 9 years ago on this day when Big Cue (my Father) died. Next, I explain about how grief feels like there is a hole in your hart or soul, and very day you work through this grief that hole gets smaller. My wife’s family is dealing with this issue, now. My mother-in-law died in September. May the grieving find peace through God?
Moleskin:
Nice to see Boone posting with us this morning.
ITT second week posting with us and keep up the good work. Your strength will come soon.
Bertha always runs with a smile which is refreshing to see.
Good to hear Scope yells “10”; I'm thinking 2/3’s through the exercise.
Clark’s was his normal self with great conversation while exercising.
YHC,
Marker