Always 70 and Sunny
Always 70 and Sunny

cray cray


a quartet of guys showed up this morning, but there was no singing involved.

COP — crabcakes, dirty dogs, sumo squats, flutterkicks, dollies, IJR’s, HRM’s, Bird Dogs, DQ’s

Lots of polar bearing
Polar bear up the hill, every 5 “steps” do a merkin, 20 jump squats, run down the hill, 20 donkey kicks
Then polar bear up the hill every 3 steps do a merkin, 20 jump squats, run down, 20 donkey kicks
Finally polar bear up the hill with a merkin every step, 20 jump squats, run down, 20 donkey kicks

Run to the swing set.

hands on the plastic border that surrounds the swingset area. go hand to hand sideways around the perimeter. every corner do 10 dips.

triple check
swing set pull ins, split jacks, run to the geodesic dome and climb up and come back

Names, Numbers, Announcements

NMS — Thank God for F3 — YHC needed a break from the seriousness of yesterday’s news. These guys mean the world to YHC and have pushed me to places YHC never thought YHC would ever be. YHC is just astounded at where the world is today and how fast this all happened. So here is one of YHC’s favorite verses “Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the LORD, who has compassion on you. ” Isaiah 54:10. What figurative mountains have been shaken this week? God’s love is still there. Be strong and be courageous during this time and spread hope not fear.

— Opus


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1 Comment

  1. Great workout Opus!! The MERKIN EVERY bear crawl step up the hill did me in. Can’t believe we missed the call to sing with a perfect quartet. (Mud Face soprano of course)
    I will stand my ground
    I will not be moved
    I will not be shaken