A band of five men came together on a beautiful SC morning to push their bodies once again.   Here is what they did:

The Thang:

Dynamic warm up:  Knee pulls, ankle pulls, inchworm/downward dog, arm circles and toy solders.  Mosey out of Walter Elisha Park.  Head down North White Street and stop at the Veteran’s Memorial.  We paused to honor our flag with the Pledge of Allegiance.  Circle up!

COP

SSH x 40, windmill x 15, merkin x 10, Freddie Merc x 25, Morrocan night club x 40, diamond merkin x 10, Squat x 25, mountain climber x 40

Mosey to the bottom of Massey Street.  Sprint up the hill, do 10 burpees at the top, and jog back down.  We did this three times.

Mosey back up the hill and jog to the small lot at the back of the Springs building.  Face the wall.

Do 10 wall pull ups, then go right into extended people’s chair with overhead hand claps.  Bear crawl across the parking lot and crabwalk back.  We did three sets, but skipped the bear crawl/crabwalk on the last set.

Mini Mary:  20 LBC, 10 V-ups

Head back to Walter Elisha  for COT

Moleskin

We had a strong group today, and the small number of Pax allowed us to stay close during the workout . YHC decided to avoid the grass due to last night’s rain so we left the park and hit town.  We started off at the Veteran’s Memorial,  and then found our way back to WEP by way of the Massey St hill and the infamous brick wall at the back of the Spring’s building. (one of my favorite spots at this AO) .   T-claps to Lil’E, who has dropped some lbs and picked up some serious speed. He attacked the hill sprints and left us all in his wake.   Well done!  The wall pull ups are always a crowd pleaser  It’s great strength and cardio combined into one – love ’em.     It was an excellent morning and a privilege to lead such a fine group of men.

Announcements/Prayers/Praises

Saturday, Dec 3, 6am.  Meeting at Eternal Church office to continue discussion on race relations and how F3 The Fort can initiate change.

Christmas party on Dec 17 – still plenty of tickets.

Joe Davis Run on Jan 7

Check your weekly newsletter for details.

Prayers:  brother-in-law with intestinal cancer.  We prayed for Hope.