7 men met on a warm, but wet morning to get stronger at the Block Party.  Here is what they did:

The Thang:

Mosey out of Walter Elisha Park and make the short jog to the Springs parking lot for COP:

All in Cadence:  SSH x 50, Merkin x 10, Windmill x20, Squat x 25, IW x 25, Rosalita x 25, Widearm Merkin x 20,

Form two lines facing each other for the start of the ST400

Round 1:  Merkin x 20, Squat x 20, LBC x 20, Burpee x 20, run one lap around lot

Round 2:  Diamond Merk x 20, MH x 20, Hello Dolly x 20, Burpee x 20, run lap

Round 3:  Widearm Merk x 20, Lunge L/R x 10ea, Crunchy Frog x 20, Burpee x 20, run lap

Round 4:  Staggered Merk L/R x 20ea, Lunge L/R x 10 ea, Flutter x 20, Burpee x 20, run lap

Round 5:  Military Merk x 20, Squat Jump x 20, Freddie Merc x 20, Burpee x 20, run together back to COT

I don’t make it to Walter Elisha much anymore so it’s always fun to get back and Q.  WEP gets pretty swampy after it rains so I opted to stick to the asphalt today. I like this work out because you get a lot done in a short amout of time and it doesn’t take up much space.   We had a good group out there today and everyone put out a strong effort.   Whenever McGuyver is in the group, I always run faster. It’s a privilege to lead the group, and great to see the Fort Pax who I don’t see very often.   Thanks for the invite, Repeat and I look forward to coming back soon (like Saturday

Announcments/Prayers/Praises

Prayers/praises:  Wheels back from injury – good to have you back, brother!  Rock Thrill’s house is sold after a long time.

Baxter 5k this Saturday benefitting the school at CAH,  Oyster Roast Sat, Nov 7, Thanksgiving convergence at the Ranch (someone may cook a Turkey), F3 The Fort Xmas part Dec 19, Joe Davis Resolution Run on Jan 9 to benefit Keystone.  A HUGE F3 event – support Rock Thrill and Keystone.