Intro: This morning was a no frills, get it done, full body workout. But 12 men got better today.
Warmup: SSH, TTT, arm circles
Thang: At the picnic tables:
derkins x10, stepups, derkins x10, squats on bench, derkins x12, box jumps, merkins x14, single leg lunge x20, merkins x16, single leg plyo, merkins x18, dips x20, inclined merkins x20, V sit bicycles x20, inclined merkins x20, hanging leg crunches x20
With blocks: 11’s Curls and OHP
Mary: WW1 situps x50
Pledge, Announcements, Prayer Requests:
Devo: “A bad tree cannot produce good fruit. A good tree cannot produce bad fruit.” Luke 6:43
Our kids watch and listen to everything we do – they are a reflection of us. We are the tree, they are the fruit.
Moleskin: I always enjoy fellowship at The Ditch. You men work hard, genuinely care for each other, and always have good things to add to my devo – even 19yr old Pig Pen. Thank you for that.
Most of you may not have noticed, but I actually cut the workout 5 minutes short (I saw Muscadine check his watch, but fortunately said nothing). During the 11’s, I started to get a terrible ocular migraine that made me dizzy and all of you blurry. We muscled through Mary and the post BC admin, but the drive home was a real challenge. After a few hours in the dark, I am 100% again. So, next workout I owe you 5 minutes.
Thank you Redo and Stringbean for the pre BC ruck miles.