FNG-1 is Liberty?  I can’t find him in the PAX drop down

Warm O’Rama

• 20 SSH IC
• 10 Carrot pickers IC
• Mosey to the blocks – carry blocks to the top floor where the playground was set up

The Main Thang

• Playlist – https://open.spotify.com/playlist/3u5daADvGwTs9gRFAC88wp
• To borrow the words of Admiral Ackbar – It was a trap!
  • 1 PAX would perform a HIIT interval with the battle ropes in R1 or dealer’s choice of slam ball or weighted jump rope in Round 2
  • YHC would then call out the exercises to be performed with the cinder blocks or the newly donated red bricks
• Round 1: Shoulder / Back
  • Shoulder to Shoulder Cinder block press
  • Bent over row with Cinder
  • Shoulder burnout 6-count with bricks (lots of complaints started right here I tell you)
  • Chest to overhead shoulder press with cinder block
  • Left then right lawn mowers
  • Shoulder burnout 6-count with bricks
• Round 2: Legs
  • Squats
  • Split lunge – left then right leg
  • Calf Raises
  • RDLs
  • Cinder block jump overs
• Round 3: Arms and Abs
  • Low curl
  • Tap overs
  • High curl
  • Low flutter while pressing Conder block up
  • Low curl – full curl – high curl (its two months to suns out – guns out)
  • (Bypassed this one and instead hold canoe with a cinderblock for the Round 5)
• Round 4 – repeato of shoulders
• Round 5 – Combo of legs /arms /abs

1. Mosey with bricks and blocks to put them away
2. Move to the outdoor concrete pad – we then did deep yoga stretching:
   1. Rag Doll
   2. Blaster left then right
   3. Deep shoulder stretch left then right (Swanson should be a yoga instructor – he has tremendous shoulder flexibility)

Recover, recover at 8 pm sharp

The Nekked Man Moleskin

• Great mumble chatter throughout the night
• This PAX is some of the finest PAX around until they have to do abs and then the complaint department is overfilled
• 9 Lives made sure to approve everyone used their tool appropriately
• Mr Holland killed all of my Dad Jokes
• The ‘athlete of the night’ award probably goes to Doubles for jump roping over the airborne flooring that flew into him due to the high winds
• Good golly – the combo of wind and pollen gave everyone a free sandblasting
• Strong debates over the best exercises for when people move into the new apartments next door – I can’t keep it straight between Pitstop / Jenny / Something as to who favored the monkey humpers
• Tacos and a few beers were had by 9 of the PAX after
  • I get my Buffalo Trace from https://www.donsliquorsandwine.com/
  • Its about $400 per case – it works out with shipping to be $36 for a .75 L and $48 for 1 L
  • Here is an article that discusses the 30/30/30 method – https://www.health.com/30-30-30-8391851
  • I’ve started to put this plan in action but I’ve made excused. The work travel challenge has resulted in some stops and starts – ah well – ‘discipline is freedom’ according to Jocko