Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!

Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys.  Read the disclamer.

Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…

Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do  a merkin), RB’s again. Back to middle of parking lot for…

…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.

• Cone 1: 10 Carolina Dry Docks, 10 Donkey Kicks, 10 alternating plank arms high.
• Cone 2: 15 Monkey Humpers, 10 Bomb Jacks, 20 High Knee Taps.
• Cone 3: 15 Squats, 20 Calf Raises, 20 side to side jumps.
• Cone 4: 10 Merkins, 10 Dips, 20 Mountain Climbers.

We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.

To side of Lowes. Stayed in groups of 4 and had 4 stations.

• Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
• Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
• Station 3 Burpees until finish.
• Station 4 Lunge walk until hearing turn then back.

Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.

We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.

COT.

Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.

Prayers for Foley who is dealing with cancer.

Sweati on the  way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s!  Use this opportunity to take a small step to #ServeCommunity.  F3Dads Camp Thunderbird camp coming up near end of summer.

Shout out to NASA for his work and commitment to CAH.

All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.

Aye! Bolt