11 Pax braved this hot and humid Tuesday and posted for some circuit training at the Golden Corral.  I could tell from the pool of sweat I left behind at the HT parking lot after COP, I knew the rest of the workout was only to get more painful…I mean better.  Welcome FNG Lab Rat!!

The Thang:

Mosey with some butt kickers and high knees to COP behind the HT

25 SSH, 10 Merkins, 15 IW, 10 Wide Arm Merkins, 15 Low Slow Squats, 10 Merkins, 20 Mountain Climbers and hold for 10 more merkins (crowd pleaser)

Mosey to bottom of the hill for 4 circuits:

Round 1 & 2 – 10 Burpees, run to top of hill, 10 bombjacks, run to front of Oil Change, lunge walk across front, run around to back of oil change and bear crawl length of back.  Run back to bottom of hill. Plank for 6 for each round

Round 3 & 4 – Same as round 1&2 but OYO and add 10 CDDs after the bear crawl.  Planking and LBCs till 6 is in.  Thanks Crash for circling back for 6!

Mosey to wall for some wall sits.  3 rounds here with rounds 2 & 3 having pax from both ends perform merkins.  Immediately circle up for abs…LBCs, 6″ and Freddie Mercuries

COT:

As I was bear crawling with the FNG one of the cargo bays of the oil change opened up. We had a spectator wondering what was going on and promptly asked…”Is this the Walking Dead?”  I told him we had 25 minutes left and there was plenty of time to join us and get a good sweat.  He laughed but maybe we can EH him next time.

A couple of weeks ago the M and I were in NYC and visited the 9/11 Memorial.  As we relived the events of that morning that changed our lives forever, I couldn’t stop thinking about how precious and short this life truly is.  With the hustle and bustle of our everyday we can sometimes forget this. Be disciples of God and strive to be the best husband, father and friend you can be.

Prayers for all the unspoken prayer request.  Thank you for the opportunity to lead and challenge myself mentally and physically!