Mater was the only PAX to bravely join me for the burpee-less Beatdown today. Today's theme revolves around the fact that I will be 45 next week. I will be spending time with family in my hometown, which has no AO, so I decided to celebrate 45 years today. Here is how it went:
Warmup
- SSH 20 IC
- Grandma Maters 10 IC
- Toy Soldiers 10 IC
- arm circles
- lap around the parking lot
Beatdown
Mosey to scout building
- 10 reps of each exercise 4 times, then 5 reps of each exercise for a total of 45
- dips and step-ups (2 is 1)
Mosey to blocks
- 10 reps of each exercise 4 times, then 5 reps of each exercise for a total of 45
- block arm curls and lunges (2 is 1)
Mosey to baseball field
- 10 merkins at home, sprint 1 lap around bases to 1st
- 10 merkins at 1st, sprint 1 lap around bases to 2nd
- 10 merkins at 2nd, sprint 1 lap around bases to 3rd
- 10 merkins at 3rd, sprint 1 lap around bases to home
- 5 merkins at home
Mosey to playground
- 10 reps of each exercise 4 times, then 5 reps of each exercise for a total of 45
- pull-ups and squats
Mosey back to blocks
- 10 reps of each exercise 4 times, then 5 reps of each exercise for a total of 45
- Skull crushers and calf raises
Mosey to launch pad for Mary
Mary
- 45 LBCs IC
- 45 Pretzel crunches right OYO
- 45 Pretzel crunces left OYO
- 45 low flutters OYO
Recover, Recover
Scripture– A cheerful hear is good medicine, but a broken spirit saps a person's strength. Proverbs 17:22
Prayer
MC
Mater quickly guessed that I would be 45 soon (during step-ups)
YHC told Mater that I would get my brother and brothers-in-law out for some morning workouts next week. Likely this same workout.
Mater will be at Lake Norman Brewery tonight and did very well yesterday because Dr. Wilson bought the whole staff hotdogs yesterday
Thank you Mater for continuing to support me at the Meatlocker and all the brothers of F3 Denver. We missed those that were elsewhere. It was an honor to lead.
Dr Dolittle