One last cold morning

well after being called on the mat recently from Navy about back blasts I decided I better step up and get this thing done.  So here goes.😜

well it is not quite Spring I guess because I woke up to very cool temps, really was not in the mood to be cold so wanted to get rolling fast.  Did some warmarama SSH, right over left, goof balls,cotton pickers,imperial walkers.

lets finish this warm up with an Indian run and some burpees.  A little more indian run and a few more burpees.

next was a twist on DORA from my visit to CapeFear last week.  3 manwith exercises on both sides of the parking lot. It felt good and allowed us to get 6 different ones in.  I like it.

how about some more indian run.  Ended up on the street and did 5burpees, jail break to next street light 4 burpees, next 3 and so on.  Time to mosey back towards flags.

next we did a merkin suicide with increasing reps.  Went up to 15.  Felt like our legs were lacking so we did a few more squats and ended with some Mary.

announcements: Pillbox on prom, talked to fungo about our workouts available while in town.

prayers:Laettner and family.  And I led us out.

Moleskin: I want to apologize to all my guys about being physically or mentally absent a lot lately. Between work, injuries, and just allowing weather to impact my mood I do not feel like I have been there and I am sorry. Today was the first day I have felt connected and completely present on what I was doing.  I want to thank you guys for continuing to push and I am sorry I have not helped much lately. F3 and you guys after my family are my number 1 ministry and I needed reminding why that is. Men are important and yes they need exercise but most of all they need fellowship and encouragement from other men.  I hope that I live up to my part in pushing and encouraging you guys. You certainly play that role for me.  So thank you!