Lil’ Sweet and Spare at The Cauldron

Littlefinger the Count and YHC showed at 5 a.m. to run standard. Blackbeard shows 5 minutes late and run standard by himself not sure where you went the three of us went up to St Mark and back. Blackbeard said he ran his own route he can add on to this and let us know exactly where he ran. 9 Pax showed to work some kettlebell action at 5:30. As I was running back from the standard I noticed someone I hadn’t seen in awhile it looks like spare has come home we welcome you back it’s been a while and we missed you we all say our pleasantries to spare and we get started with a little warm up. I give the disclaimer and off we go.Warm upI promise there would be minimal running so we started the workout with a run up to the stop sign and back a light Mosey Blackbeard’s still decided he would give some Mumble chatter and call BS. That was all the running we did this morning when we got back we circled up and did some warm up exercises. first we did side straddle hop times 15 Imperial Stormtrooper times fifteenMerkins X ten Squats X ten Arm circles starting out small getting bigger forward than back.The workout went as such we did 3 rounds of each exercise the first round we did 20 reps of each the second round we did 15 reps of each and the third round we did five reps of each. Thanks to the count we skip the 10 reps I plan on doing between 15 and 5 and also due to time constraints. Here are the exercises we did in order.Skull Crushers Overhead pressUpright row Bent over row Low curls High curls. This is where Lil sweet made an appearance as it was mentioned when I called high curls my voice sounded like the guy from the diet dr. Pepper commercials. Full curls Chest press Lawn mowers Then in honor of Spare being home we did power to the people Kettlebell swings Squats calf raises. MaryI called JLo The Count had us do the alphabet which caused much Mumble chatter Spares cousin Cam called lbc’s With a Little Help from Spare Spare called crazy Ivan’s Recover recover Moleskine It was great to see Spare back again and he brought his cousin Cam from Alabama who will be here for a few weeks.Thank you everyone for all the hard work you put in this morning thank you the Count for asking me to Q this workout.Peace Amen Psalm 118: 24