Thank you McGruff for the honor to lead. 

This morning’s gloom had a lot of excitement or “buzzing” in the low humid air from the Twitter machine.  2 VQ, one at LILO by 2 incoming FMHS freshman “thus the buzzing” and another in Indian Land by another HIM.  Of course, there is an insane amount of BRR training going on at Tempo, etc  (YHC plans/thinking to P200 in the spring) and not to mention the Board of Pain in Rock Vegas.  So YHC was honored that 8 strong men (probably the less active twitter followers) joined in the fun at the RANCH, thus the 5^th choice this morning at The Fort.

Oh, btw it is awesome to know that 2 fourteen yr olds led a workout of 30 grown men.  Who among us would have done that?  I know that YHC would not have.  These will surely be leaders at FMHS!

Well it is football fall practice for the Springfield Mustangs and 8 Colts (not Mustangs) found our way thru the unlocked gate and unto the field.  Since we had a regulation track too, YHC decided that a Dirty McDeuce would be in order.

No new pax but disclaimer given as Spitz rolled in.  A quick long mossy to the football field.

Warm-up-

12 SSH IC

12 IW IC

12 WM IC

Thang:

Dirty McDeuce (upper body,  abs,  legs, 12 IC counts, then lap around track) :

Round 1:  Merkins, LBC, Squats run track lap

Round 2: Wide Arm Merkins, Dying Coach roach, Lunges, run track lap

Round 3: Diamond Merkins, Flutter Kicks, Squat Lunges, run track lap

Round 4: CDD, Hello Dolly, Monkey Humpers, run track lap

Assemble on the sideline for bear crawl to other sideline, do 5 bomb jacks, run backwards back for 5 more bomb jacks.

Assemble on the sideline for lunge walk to other side and do 5 bumpers (in cadence, no flying squirrels) run backwards back for 5 more in cadence burpies.

Run forward from goal post to goal post and return backwards.

12 Moroccan nightclubs IC.

Run to wall for Wall sits with each pax calling out name and doing a 10 count.

12 Moroccan nightclubs IC.

Balls to the Wall.

Run AYG to COT.

NMS:

YHC had several options planned (planned is a strong word in this case) depending on the size of the Pax but YHC is trying to get some running in too #BRR.

Sorry, Mainframe as I heard that you are not a fan of running.  Well neither is YHC.

Good work Bassomatic working hard through fogged up glasses.  #lowdewpoints

Thanks to Chicken Hawk for bringing his headlamp.  Who would have ever thought that a blocking sled would had been on the track?

Montelango good to see you posting on a regular basis.

Oh, I would be remise in not mentioning Elmer.  For a man in the 2nd half of his 50’s he is a machine.  Maybe that is where his 2.0 Bunny (Charlotte Pax) gets it from.

Announcements:

CAH is Saturday not Friday.  Check for details in newsletter and Chicken Hawk

September 18 – invergence at the Greenway.  More details to come.

September 12 – Camp Care 5K, Decimal and Stang starting teams.  Also Premature OctoberFest (see Decimal for details.

Prayers:

Spitz’s son, Eli, heeling is going well and should be back on soccer field in September or October.

For our kids as they go back to school and to the relationships they make.  It is always important for the Adult Pax to have strong positive relationships.

Thanks for the strong take out by Spitz.