YHC, Largemouth, Lookout, HGTV, Bayonne all for a 0500 EC launch. There may have been PAX for a 0505 as well.
Circle up: Good Mornings, Windmill, Arm Circles, Overhead Clap, SSH, Steve Earle, Mnt. Climber, Plank Jack, and Absolution.
[Q NOTE: The Absolution is a simple 8 count exercise that I will continue to call at all of my Qs until all PAX present at the aforementioned Qs know how to do it and can perform 10 flawless reps.]
Mosey down the greenway to the hill Yoga Mat says all great FWD Qs stop at. Perform 10 L/R Jump Lunges, Backwards run up the hill, 10 L/R Jump Lunges, Mosey back down, 10 L/R Jump Lunges.
Mosey to bridge. Perform 1 pullup, merkin & CDD. Run to bottom of switchbacks. Perform 2 squats, LBCs & Supermans. Run back to the top to perform 3 pullups, merkins and CDD. Run to the bottom for 4 squats, LBCs & supermans. Continue this pattern performing ascending odd numbers on the bridge and even numbers at bottom of switchbacks until we get to 10. Recover. Then starting at the bottom with 10 begin descending back down. We ran out of time and finished up at 7 before heading back to the flag.
Circle up: 100s, Have a Nice day
Announcements: SW Q Swap continues all week. HGTV mentioned Men’s retreat. Check Slack for details of DM him.
Prayers for Bayonne’s Mom & Dad, Greenbow’s Dad, Bagels co-worker, and for Captain Jack to heal up.
YHC took us out with a quote from Lao Tzu
“In dwelling, live close to the ground. In thinking, keep to the simple. In conflict, be fair and generous. In governing, don’t try to control. In work, do what you enjoy. In family life, be completely present.”
-Squatter