Great way to start the weekend, 9 PAX joined me at Bedrock for a total body training session. Perfect temps, empty fields and lots of open terrain. 

Welcome and Disclaimer

Mosey around top soccer field, warming up and getting body moving.

Circle up for continued warm-up; SSH, IST, Squats, Mountain Climbers, Parker Peters and I’m sure there where other exercises that I can’t remember.

Mosey to basketball courts, grab a dirty rock and meet at the baseline. Combo rock exercises with separators. 4 rounds, pushed it on the separators (non-mosey pace). Returned rocks to previous dirty positions. 

Mosey up to playground area for picnic table work. Combo incline-mericans with Bulgarian squats x 2 sets. Mosey to bottom of hill on Bailey Road, paired off and sprinted hill; mericans at top, mosey back to bottom BW squats, sprint back up hill, mericans at top. Mosey down and then “sprint” to BRP sign. Mosey back to cars. 

Red Band series, would not be an Airstream Q without red bands. Did assorted back, core and bicep work with red bands. Mosey to soccer field, found a quiet corner and did low back/hip/groin strength/stretch series. 

Recover/Recover

Great group of men this AM, outstanding energy for the entire session. One of the many things that I love about F3 is the eclectic group  of men that join together to work and share. Different backgrounds, different paths. Take Moses, one minute he is throwing out bible quotes and the next he is                  Woot-Wooting a group of young girls running by. Eclectic! Nice gathering at Willow Woods for coffeteria, nice place to go to on a Saturday morning. 

Prayers:

Prayed for all our aging parents, prayed for patients and understanding, prayed for those who do not have a voice; the unborn and the aging. Prayed for all our family and friends who are ill and suffering. Prayed to be the light that the Lord wants us all to be.

“Do not be conquered by evil, but conquer evil with goodness.” St. P

-Airstream