19 of the Fort’s finest ignored my warning of No stories, No 10 ten-counts, and No BS, and descended upon the Coop for 45 minutes of hard work and getting better.  Disclaimer was mentioned and off we went.

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Shuffle Left, and Shuffle Right.  Circle up for warm-up.  15 x SSH (IC), 15 x IW (IC), 15 x Mountain Climbers (IC), 15 x Peter Parkers (IC), 15 x Parker Peters (IC).

Mosey to the other side of the parking lot that was lit and explain the AMRAP style workout with 2 sides (1 side legs the other side abs).  1st side, start with 10 Merkins, run to first cone and do 15 bombjacks, run back to start and do 10 Merkins, run to first cone and do 15 bombjacks, then second cone and do 15 squats.  Run back to start and do 10 merkins, then 1st cone 15 bombjacks, second cone 15 squats, third cone 15 monkey humpers.  Run back to start and do 10 merkins, then first cone 15 bombjacks, second cone 15 squats, third cone 15 monkey humpers, last cone of 10 burpees.  Run to start and do 10 merkins and switch to the other side.  Other side works the same way but with 15 LBC’s at first cone, 15 Flutter Kicks at second cone, 15 Hello Dolly’s at third cone, and finish with 10 burpees.  Half the group started with Abs Side, half started on Leg side.  Each full round was 80 Merkins, 60 Bombjacks, 60 LBC’s, 45 Squats, 45 Flutter kicks, 30 Monkey Humpers, 30 Hello Dolly’s and 20 Burpees.  Almost everyone got at least 2 rounds in in 30 minutes.  Pebbles and MacGyver got in 2 1/2+.

At 30 minutes time was called and the PAX were told to finish their station and head back to the start.  Finished with Rosalita’s x 10, Dying cockroach x 10, Plank Jacks x 10, and some plankarama.  Mosey to COT for BOM.

Announcements – On August 8th – go to workout, then go to IL for Gladiator Games (Pebbles wants a real challenge), then got to pancakeaterria to support those going on Mission trip to Columbia, then play in a golf tournament with Stang (guess just tell the M you will be gone all day and give her the credit card and tell her to go shopping).

Prayers – Loss of family members and friends by several of the PAX, support for those battling Cancer right now.

Moleskin

* Always an honor to get to Q the Coop.  Loved meeting some new faces today that I hadn’t met yet notably C3PO, Skate-or-die, Snare, Rocky Top, and Legoland.  Your hard work was noticed.  Keep pushing my brothers.

*  One of the things that has really been put in my mind and in my heart is to #getbetter  This applies to all aspects of life.  Fitness, work, home life, and journey with God and Christ.  What are you INTENTIONALLY doing in these aspects to get better?

* Not a lot of mumblechatter.  Which is a good thing.  Everybody working too hard to talk.

* Pebbles and MacGyver rocked this workout.

* Dark Helmet was noticeably absent and in the Fartsack. Thanks for bringing my shirt. Not.  Guess I will get it next time you Q as you seem to Fartsack when I Q.  Which means you won’t be at the Ranch or Varsity this week either.

* Also absent was CSPAN.  Hasn’t made a workout I’ve Q’ed yet. Is he scared or just a #smartoldman

*  Thanks for the opportunity to lead,  If you want some more, come to the Ranch on Thursday and Varsity on Friday.  See you in the Gloom!!!