Is there a better way to celebrate your special day than a workout free of charge, open to all men, held outdoors, peer led, and ending in a circle of trust? Maybe so. Could do worse though.
The Thang: * Standard-ish warmup with SSH (36), imperial walkers, low slow (fast?) squats, merkins, mountain climbers. * Grab a bell and mosey to grassy slope in front of symphony stage. Time to Lift N Shift, in that order. * Bear crawl up, 20 merkins, crawl back, recover, pick up bell, carry down, 20 overhead press, carry back. * Repeat with descending reps 15-10-5, working in diamonds-curls, wide arms-upright row, and solo hand slaps-skull crushers. * Deposit bell and mosey on to bench area near flag poles atop garage adjacent Barclay Downs. * Dips-incline merkins for rounds of 10-15-20. Then hamstring curls (Breedlove?) and dead bugs, 3 rounds with 10 each. Finish with 10 good mornings. * Mosey to Capital Towers garage, action figure R, then backwards up ramp, 10 jump lunges, regular to other end, 10 Apolo Onos, repeat to top, action figure L. * Tibialis raises (Shaun White?) then Mary: LBCs-Peter Parkers, American Hammer-Parker Peters, flutter-plank jacks. * Down stairs, hold Al Gore, mosey back to launch, plank til finish.
Moleskine: * At least two pax made use of on site facilities left from Saturday event at Symphony Park. Convenient. * Email and preblasts can still work well despite modernized Slack approach, resulting in solid turnout of nine. One HC fartsacked. Must have seen who was Q’ing. * Kudos to Gridlock and Chalet for turning around from Worm inside 48 hours. Consistency is the name of the game. * Bill of Rights proposed by Congress to states OTD 1789. Can you name all 10? * Drone/UFO sighting thx to sharp-eyed Cold Cuts. Origin and purpose unclear. Sable with good thought that it could be Garmin. * Best to incorporate feedback in real time, if possible. SnC comments on good mornings earned opportunity to show he’s still got it. Call it a birthday gift. Note: he’s still got it. * Need some Exicon ideas/confirmation for hamstring curls/Breedlove, modified dead bugs, good mornings, and Shaun Whites. * Leadership all around what with at least 5 current or former site Qs, a nantan, a 1F, and two Respectables present. If this is YHC’s last backblast, you’ll know evaluations were poor.
Announcements & Prayers: * Help Dahlia Grove, local org rehabbing trafficked women. Volunteer mtg Saturday, 9/30 at 10am at St. Stephen UMC. Will be landscaping oppos among other things. See Slack, nantan, or link for more: https://www.f3metro.com/2023/new-initiative-dahlia-grove-sat-sept-30th-at-10am/. * Abacus and family doing 5k also Sat, 9/30 to benefit St. Jude (donate: https://bndfr.com/2v4Mt or join: https://bndfr.com/2v4MC). * Lifting up for Noone (sp?) family dealing with loss of 42 y/o mom, Kaufman (sp?) dealing with another round of cancer x2 parents.