Now that the Bus Barn has moved out to the Amber Waves of Gluten west of civilization, School Bus's visits to his favorite bus stop are more infrequent. This was a beautiful wet humid day to come swing with the men.
And this was their THANG:
Warm Up:
Hit the track: 20 IC SSHs; jog 100m 10 IC windmills; jog 100; 10 cotton pickers plus 5 more cotton pickers; jog 100; Samson Stretch; Jog 100; Kosac Stretch
Now to WERK:
20 IC Traveling Swings (10 front and back, 10 side to side)
10 KB Touch Merkins
10 IC Suit Case Swings
10 IC AKBS (American Kettle Bell Swings)
20 IC Ding Dong Merkins (Merkins with a hand on the bell)
10 IC Alternating Swings
10 IC Side Winders
10 Traveling Merkins ( Place 5 bells in a circle, start in plank position, do a merkin, side plank to next bell and perform a merkin, continue to your station, then reverse-o)
10 IC Thrusters
10 IC W-Curls
10 IC Lawn Mowers – each side
Chest Superset: 10 IC Verticle Bell Press, drop to 10 IC Merkins, flip to back and do 10 IC bench/bell presses; Repeato for 10, 5, 5, and WATCH THAT MERLOT!!!!
Reflection: We lost an F3 Brother yesterday. He was doing the right thing, the right way, and he was still taken from his family and friends. While reflectingon this, the Q found solace repeating the 23rd Psalm:
The Lord is my shepherd; I shall not want.
2 He maketh me to lie down in green pastures: he leadeth me beside the still waters.
3 He restoreth my soul: he leadeth me in the paths of righteousness for his name's sake.
4 Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.
5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over.
6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord for ever.
We really don’t know when it is our time to be called from this life. It is important for us to evaluate our lives and be sure that we leave a legacy of goodness for our loved ones, a life of service, and an example of what real men should be.
Mole Skin:
- Dear Hefty's M, he may or may not have traveled a wee bit on his ankle this am. He did try and stay true to the dissaproving look that you gave him though.
- SHOOL BUS AND SHORT BUS FINALLY MET!!!! Can I get a TOOT TOOT? Can I get a BEEP BEEP?
- Weld and stitch brought it today with this being the first time for one of them to swing a bell!
- Everyone looked exhausted at the end of today's workout. Q was suppressing the great old gag reflex as the HR went through the roof with the attack of the merkins and I'm pretty sure that my socks were soggy with sweat. Pretty sure.
It was a great one today men! Thank you for the opportunity to lead you.