Four men showed up for this morning’s workout.  Uber arrived a little early thinking he was running late, still recovering from his international travels.  Bolt kicked us off with a lap around the park.  We stopped for the regular warm-ups (SSHs, Moroccan night clubs, merkins, and plank stretches).

Next, we ran back to the park where Bolt had organized five pain stations:

1. Sweeper drag – The best description is a weighted (100+ ) infield broom.  Each person would drag it down the field and back.
2. Luggage Shoulder Shrug –  Two bags, one in each hand, lift up and down.
3. Sandbag carry – Bag carried overhead down to baseball diamond and back.
4. Sandbag curl – Curl sandbag in squat position.
5. Bocce ball bear crawl – Hold Bocce ball in each hand and bear crawl forward and back.

We each did two rounds of these pain stations. We were gassed.

Next, we ran a lap around the park before the hand-off to Fishsticks.  A number of the PAX had fun over the past few weeks sharing the music that influenced them growing up.  Bolt had joked about one of my picks, New Edition.  I thought it would be a good idea to incorporate  some of their hits into the workout. The song was played during each workout and served as our timer.

First workout:  Mr Telephone Man

• Line up between telephone poles
• Calf raises on one end
• lunges on the other end with a run in between the poles

Second workout:  Can You Stand The Rain? (for the workout, “Rain” was changed to “Pain”)

• 10 dips
• 10 merkins
• continue dips and merkins until the end of the song

Third workout:  Boys to Men

• Pull ups
• Step ups
• Dips

Before we left the playground, we did 20 pull-ups and squats

Four workout:  Cool it down

• Hello Dolly
• LBCs
• Superman

End with COT

Prayers for everyone impacted by the schools back in session.

Prayers for Ezra and family.