Due to a number of injuries, travel, surgeries, getting old, work, out of town gf’s, BRR, and other somewhat relevant reasons, Saturday SVU workouts have been non-existant for most of the summer. Shirley and I decided today was the day to re-stoke the fire, and YHC broke out some of the basics.

Warm Up
* ssh, windmills, ISW, Mtn climber, merkins, dippy bird

Parking Lot Fun
* high knees, Butt kickers, Karaoke L/R, dragon walk (#CrowdPleaser), Bear crawl/crawl bear

Head to the back playground
* 5 rounds of Murph 5/10/15
* Colt 45’s
* 30 block shoulder press
* 10x Superman supine shoulder press

Little Baby Hill mosey
30 WW1

Kinda repeat the back playground
* 3 rounds of Murph 5/10/15
* Colt 45’s
* 30 block shoulder press

6MOM
* Freddie Mercury’s, J-Lo’s, Box cutters, American Hammer

Reflection: 1 John 4:7-8
7 Dear friends, let us love one another, for love comes from God. Everyone who loves has been born of God and knows God.
8 Whoever does not love does not know God, because God is love.
* I really appreciate the love and fellowship shared throughout F3
* Real men love.

Moleskine:
* Shirley did not seem any shorter despite his back surgery
* Much mumblechatter was had
* Shirley’s college-aged 2.0’s are enjoying college, but finding ways to be hurt. Prayers for proper healing…eek.
* Other than some idiots pulling out some park signs, the equipment and blocks seem to be in place and fine

As always, it was an honor to lead
Cheetah