QIC: Michael Bolton
The PAX: SawedOff, Floride, Uncle Rico, Joker, Judge Judy, CoachK, BallCock, Ray, Big Perm, Madoff, Kiffen, Handy Manny, Dabo, Big Easy, Urkel, YoYo Ma, Stones, Michael Bolton(QIC)
I am neither trained nor a professional, workout at your own risk and your own benefit; please modify where needed. You’ll be challenged to push yourself beyond your limits by the man standing next to you, you are encouraged to do the same.
IC (unless otherwise stated)
-SSH x50 – Merkins x10 OYO
-Lil Arm circles x15ea. fwd/rev – Merkins x10 OYO
-TTT x15 – Merkins x10 OYO
-Mountain Climbers x15 – Merkins x10 OYO
-AST x15 – Merkins x10 OYO
-Mosey around the circle to #theCage
this is the spot where I had my VQ and administered many beat downs so it is only fitting we end here with the same batch of 11s (with 1 minor change to save the knees)
-spiderman crawl to the other side
-10 crucible Merkins
-Imperial walk back to start
Mumble chatter was at a minimum, work was being done. #winning!
Mosey to the half wall
-dips x75 OYO
Mosey back to the #padOfPain
We will now do one of my favorite routines 10×10 10 burpees a minute for 10 minutes, to the slow beats of Michal Bolton, Macy Grey and Frank Sinatra (How can I live without you, I try, My Way)
10x??? (Depends on how long the playlist goes).
– 10×12 complete
-Superman until time expires.
-Sell those signs, they are very important!
-We will double up on van and team sponsors, (crazier things have happened, like setting a goal of 10k and raising over 20k.
-Yo-Yo Ma VQ on Saturday, be there and support him.
– All unspoken
I had a lot on my heart this morning that I wanted to say, so here are all the things I could not say this morning…Not many people know how much this group means to me. I am not always an open book about myself as much as I should be, but here it goes. I owe the fitness, the fellowship and stronger faith in God, myself, my family the community to each and every one of you. However, the one person that I owe it to the most is Stones (Jacob Deuel, for those with your head in the ground and didn’t know Stones real name). I met stones by chance a few years back when he volunteered to help coach his niece’s soccer team because Aubry was to young to play. He EH’d me every month or so for about a year, never losing faith that I would come out. #theBuck was starting in May and he pressed me hard as it approached and that came at a point in my life when I was at my lowest. My faith was intermittent to non-existent despite growing up in faith, my marriage had fallen apart earlier that year(well the falling apart came to a head that February) and we were just beginning to build our relationship back up(do the math stones, we were just starting to put it back together at Julie’s 39th birthday dinner). I was 90lbs heavier and although had lost about 55 on my own I needed more fitness to keep going past the plateau and I had no real friends or other men with things in common (awe poor you, ha). God put this group in my life at a point when I needed it the most. I may not be best friends with all of you, but we share a commonality in the gloom and with the CSAUP things we do that join us no matter how close we are in other aspects in our life. All this to say, we say these things like “bring someone you know”, “EH the man next to you”, “find someone you don’t know and bring them in into the gloom”, “don’t keep a good thing to yourself”…these aren’t just catchy phrases, these are words that could totally change, or help continue the change in someone’s life. So thanks to all of you and remember just because someone keeps turning you down when you ask them to come out to the gloom, don’t be discouraged, don’t give up on them, God has a way of putting things and people in your life when you need them, but when it’s your turn to be the person for someone else don’t give up on it. Aye!
Michael Bolton Out #F3LowCountryStrong #JerseySweatJacketStrong #ISI