Good Company

    • When: 01/12/2019
    • QIC: Canseco
    • The PAX: Gauge, Ironman

YHC was out with a cold since Monday so I was looking forward to getting back out with my brothers at Camino Del Rio this morning.  And the weather actually fit the month! It was 35 degrees and cloudy and my man Ironman pulled into the parking lot followed by Gauge.  YHC stuck the Old Town Flag in the ground because I remembered the flag for Camino last week broke in the wind.

Warm UP:

  • ROL
  • LOR
  • Plank
  • Right Hand High
  • Left Hand High
  • 6 inches
  • Negative Merkins
  • Low Slow Squats

We moseyed to the RV parking lot next to the BMX track and utilized the lighted posts for our workout.  We performed 3 exercises and started with 1 rep at post #1 and worked our way to post #19.  The reps corresponded with each post number.  Once the exercise was complete we moseyed back around to post #1 for the next exercise.

Exercises were:

  • Merkins
  • Bobby Hurley’s
  • Shoulder Taps (Double Count)

Totals were 190 reps of each!

From here we moseyed around the soccer field parking lot and found a spot for some quick core work In Cadence.

  • 20 Flutters
  • 20 Freddy Mercury’s

From here we ran back to the COT.  Thanks Gauge and Ironman for the company and conversation this morning.  It was great getting to hang out with my brothers and get to know Ironman a little more.  It’s always good for the soul just to be in the company of my brothers.

Prayers and Praises:

Ironmans Shoulder

Gauge’s friend whose mother was diagnosed with Cancer.

Thanks for my F3 brothers and the gift of life!



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