“Hey babe wake up, we got a special delivery!”

Intro: 10 men showed up in the gloom this morning.  Dry, 65 degrees, perfect weather for a workout.  Full body with emphasis on interval cardio and core.

Disclaimer: No FNG’s, so not given.

Warmup: TTT, SSH, High Knees, LBAC forward x 10, LBAC reverse x 10, mountain climbers

Thang: Started out with a mosey halfway around the block to the cage.  Each man grabbed a block and went to one side of the field in front of the armory.  We alternated with an exercise(s) on one side, then jailbroke to the other side and did another exercise.  Then jailbroke back to starting side.  Pattern was:

Round 1:  Unilateral curl with block each arm x 20, jailbreak, heel touch x 20, jailbreak back to other side

Round 2:  Lawnmower each arm x 20, jailbreak, heel touch x 20, WWI s/u x 20, jailbreak back.

Round 3:  Special merkin (one hand on block) each side x 20, jailbreak, heel touch x 20, WWI s/u x 20, LBC’s x 20 (cadence), jailbreak back.

Round 4:  Merkin on block x 20, jailbreak, heel touch x 20, WWI s/u x 20, LBC’s x 20 (cadence), heels to heaven x 20, jailbreak back.

Round 5:  Can’t remember- but it was awesome, jailbreak, heel touches x 20, WWI s/u x 20, LBC’s x 20(Cadence), heels to heaven x 20, High crunches x 20, jailbreak back.  Stow blocks.

Lined up at wall – Did unilateral calf raises x 25 leg, 25 squats.

End of workout.

Mary: Figured we did ’nuff abs, so none.

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

Devo: We discussed that what we put into our life we ultimately get out.  We discussed that we understand this with our workouts, but oftentimes we have a dream/ideal of how we would like our kids to be as adults, yet we sometimes don’t put in an equal amount of time / intentionality with them in order to accomplish that goal.  We vowed to be more aware of the effort , work, intentionality it requires of us in order to lead our family in the way we are called to.