Seven faithful gathered to pray with our bells. It was quiet, as church services often are, at the beginning. The service then proceeded to build, with pain, until a prayer was reached in culmniation of a tiring and satisfying endeavor. All were better for their efforts, physcially, spiritually, mentally.
Warmarama Run, high knees, butt kickers, R/L karaoke.
COP (all IC)- SSH 20, IST 15, CP's 10, merkins 10, , Russian twist w bell 10, flutter press bell 15, 1/4 squats jumps 10, WM's 10
The Thang: Pyramid Scheme (all IC, except calve raises)
Shoulders-mil press 20
Bi's-outhouse curls 20
Tri's- skull crushers 20
Lats/chest- pullover/press 20
Abs-LBC's w/KB 20
Core-superman/banana many, KB swings 20
Legs- KB squats 20
CALVES- calf raises 20/ leg
Run a lap.
Repeat above w/15/10, running smaller lap after 15, Omaha'd superman/banana during third round.
Mary was given the day off, but lightly touched during the Thang!
Moleskine:
-It is believed that London Whale did #thestandard, solo (and it was unannounced, ostensibly)
-Strong work by all PAX, many groans, many grunts, many thanks at the end for the pain.
-Quiet PAX today, little mumblechatter, other than mild criticism on the Q's cadence pace, which was remedied immediately.
-London, thanks for the chance to Q.
-We ONLY repped 44 min today, as we started at 6:31.
-It is wonderful to take two weeks off, and return to the same solid group of guys that I left with the same desire to show up, work out, enjoy a few words, and be on to our day. F3 is truly a blessing.