5ish PAX rolled out of bed Aquaman ran to AO and Senator Tressel ran all around us like a pack of wolves,I think he popped out of the woods to scare us a few times.

The Thang:

.4 mosey to amphitheater for warm up

50 SSH

30 Apollo Onos

20 Mountain Climbers

20 Squat Jacks

Reminded PAX it would be leg/core day since Aquamans Dora killed my shoulders and arms the day before. That being said we did some hill sprints to top of hill and layed down for some Freddie’s 20 OYO and back down for 20 Russian Twists. Rinse and repeat X’s 3.

Mosey towards back of school, stopped for 20 or so broad jumps.

This lined up the leg/ab Dora. BTW I planned this before Aquas Q. First two Dora’s warmed us up for 3 and 4.  Partner up and complete the following:

100 knee ups while partner sprints approximately .25 mile

200 Flutters

Then off to Stairs, if anyone has been to Pantheon knows these stairs are similar to climbing a Mayan ruin.

300 bombjacks while partner sprints up stairs single step(Crowd Favorite)

400 LBC’s to finish stair workout

Cool down .5 mile mosey to front of school for wall sits. 10 count down the line with leg lifts while the burn sat in.

A pleasure to lead and become #HIM with a great group of men and thanks to Zima for the opportunity to lead and work on my own leadership at a great AO. Thanks to the PAX for helping me become The HIM I strive to be.

Announcements:

8/8 Gladiator games, coffeeiteria, F3 golf. Sorry guys I’m out of town.

Prayers, to Royales Sister in-law, niece and nephew. I’ve been thinking and praying for them a lot.   New job and the unknown for myself. Praise to the excitement of the unknown and challenges that come with the new job.

Praise to Aquaman and Willy for defining accountability this morning and is something that continues to push me each morning mentally and physically. Without accountability I wouldn’t be on my way to becoming a #HIM. Thanks to all that continue to raise the F3 word and definition, and proceed to make us all better men.

Ceranno