Great to see a good bunch of guys out this morning at the Golden Corral.  Even though I can throw a rock to The Pantheon from my house I always consider GC my home AO.  Been missing a lot with this Tri training so it was great to be back out there  on a beautiful morning.  The Pax assembled and the disclaimer was given and we were off.  Short Mosey to the back of the Teeter with some dynamic stretches along the way(no power skips).

COP consisted of SSH, Mountain climbers, Ski Abs, Plank Jacks, Moroccan Night Clubs, SSH. Wait, where did Dark Helmet come from?????

Headed to the Oil change place, Instructions were given There will be 3 stations we will run the circuit 3 times

Station #1 20 Dips, 20 Derkins, 20 Step ups Mosey to Station #2

Station #2 20 LBCs Bear Crawl/Lunge Walk the length of the HT Wall 20 Squats – Mosey to Station #3 at Jersey Mike’s

Station #3 10 Merkins, 10 Diamond Merkins, 10 Carolina Dry Dock, 20 Jumping Lunges

The PAX did awesome, I haven’t Q’ed in a while and I think I made it too easy, this group is really getting strong.  We finished with time for Ab O’Rama Hello Dolly, Crunchy Frog, X & O, Some kind of weird Crunch thing from Howitzer, and Trojan finished up with a “nice” Protractor.

Off to COT

I am out of practice on being Q, so much so that I forgot to drop my words of wisdom and encouragement on the PAX- If I remembered I would have reminded the PAX of our focus on Humility this month and the first step in humility is becoming humbled by something or someone, and that thing better be something timeless and True – Like The Word of God.

Announcements

Children’s Attention home – Read the news letter

There is no Hog & Coyote the week(thank you Dark Helmet)

F3 Dads on Sat at WEP – July will be in Rock HIll

Prayers

Cornerstone’s 2.0 battling Leukemia, healing for her and patience and strength for Mom & Dad

Continued Prayers for Spud and Olive

Always an honor to serve.