A mighty three PAX made it out on our first of many more to come brisk Saturday mornings. Here is what we did.

Warm up

– Windmill x10ic

– Arm circle x10ic

– Circle arm x10ic

– Under the gate / over the gate x10 each direction

– Mosey over to the field at the school

The Thang

I was reminded of a Q I did like this after last weeks golf Q by Sand Trap. Brought it back out.
– Throw the disc , determine MOT and perform an exercise making our way to the playground. Distance was probably 200 yards in total , maybe a little more 🤷‍♂️

Alternated between 15 merkins, 15 squats, and 15 WW2’s after each throw

MOT : bear crawl, mosey , lunge walk, crab walk, toy soldiers, crawl bear, mosey , might have been 1 or 2 others in there.

Pull-ups x5

Toe-to-bar x5

Rinse/repeat for 4,3,2,1 reps

Long mosey back to starting point

Mary

– Fire hydrant x15ic / leg

– Donkey kick x15ic / leg

– Flutter kick x15ic

– Flutter kick (hands to side) x15ic

COT

Great having Blue at MBIC today. While it was only 3 of us, the fellowship was strong as we made our way thru the WO. Reminded me of back when this all started many years ago and the purpose of ‘small workout groups for male community leadership’. Doesnt have to be 10+ PAX and still fills the void we all miss at this stage in life.  Great discussions had on a variety of topics while putting in some work. Not my typical burner Q but still effective 🙂

Thanks for following my lead today!

Until next time,

Sunspot OUT!