16 gathered in the Gloom – missing Nugent (not on site) and one other who I still didn’t get his F3 name 🙂 

The premise was that Bob Dylan offers people a song about a “Shelter from the Storm”, but today we had a storm between 2 shelters at the best AO in Huntersville.  It was a storm of sweat with surprising little mumble chatter considering those in attendance – Bagboy tried to get some started early but Goat and Shaken were too busy comparing notes about life and the others were getting after their fitness.  

The Thang:

Mosey from launch to parking lot – quick set of ISST’s, Toy Soldiers and stretches 

Over to the 1st Shelter area = 1st round in Cadence – 15X Praying Mantis, 15X Incline Merkins, 15X Squats 

Mosey to rock pile – 10X Curls, Skullcrushers, shoulder press 

Mosey to lower Shelter – 10X Merkins, 15 X Dips, 10X LBC’s 

Instructions for folks to rinse and repeat that sequence as many times as possible stopping at rocks on way up and down . All got their money and time’s worth in the nasty heat and humidity. 

Early finishers got in some solid Mary 

Round of BLMF’r 10X Single Count to help folks have those strong glutes 

Quick round of mobility with pigeons to wrap 

Blackbeard Mall Walked as he continues his strong recovery from back surgery. 

No one went all in Canuck and did their own thing – although that options always exists 

Lots of sweat left on the parking lot, especially Chilly Willy who ran 4 miles before the workout – he is flat out getting on his fitness and it is impressive to witness 

Prayers for Susan White’s family from NorthStone, Connie (Canuck’s former HR partner at work who is passing soon), and The Colonel on their 3rd child.  

Solid cafeteria crowd with some staying inside and others gather outside.  

Thanks for posting boys always an honor to attempt to lead a workout even if I at best in the back 1/3rd of the for the 2nd half of the workout.  You guys keep this old guy moving and trying to keep up!! 

SYITG 

Canuck