With the first day of the new school year, excitement for being back on a schedule was in the air for those men with school age 2.0’s.  Three BRR enthusiast showed up early for the 30 minutes of running.  Personally, I enjoy watching them come in from their early run and know this will slow the IL young guns down a few steps.  Hats off to Geranamo since he didn’t have a KB, One-Niner provided his light weight 35lb bell.  Geranamo took the challenge and didn’t trade off when given the opportunity!!

Since there were no FNG’s present a modified disclaimer was given and then we were off and a mosey around the parking lot for a warm up lap.

Warm Up:

• 25 – SSH IC
• 15 – IW IC
• 15 Mountain Climbers IC
• 15 Peter Parkers IC
• 15 Parker Peters IC
• 20 Morrocan Night Club IC

The Thang:

Mosey with bells to the back of the school for a series of excercises and sprints.  Sprint distance was set at 3rd light pole.

Round 1:

• 20 KB swings run light poles then 20 merkins then run back to start
• 20 Shoulder Press (10 ea. arm) run then 20 jump lunges return
• 20 curls (10 ea. arm) run then 20 squats return

Round 2:

• 10 partner plank hops (demo by Ringer and YHC) run then partner merkin claps – return
• Decided to repeat since the plank hops were new to everyone.  Practice made better!!
• 15 Russian Twist with bell – run then 10 Burpees (what’s an F3 workout without them?)

Mosey back to the front of the school and drop bells by the flag.  From the flag to 3rd column bearcrawl, gator merkins for 3 more columns, lunges to the rock circle.

At the circle perform 20 dips and 20 derkins, rinse and repeat for 15 count.  Sprint backwards to flag for Sally.

• 25 LBC
• 20 Freddie Mercury
• 15 Hello Dolly
• 10 Makhtar N’Diayes.
• Lap around parking lot and join for COT.

COT –

Announcements for the upcoming 3yr birthday party, 5 man 5K and Mud Run.

Prayer & Praises –  request for C3PO , Opie and new school year.

Thanks to Ringer for putting me on the schedule to Q.  It was an honor to lead and I enjoy being a part of a great group of men, dedicated to getting better and strengthening each other.  The final thoughts were about our witness to others and are we the same person 7 days a week and not just Christ centered on Sunday.  If you were on trial for your faith is there enough evidence to convict you?