The Thang: YHC literally cannot remember the last time he Q’d Expresso. Thanks to Goodwill for adding him to the list, it’s been way too long. YHC dug up some of his old school Expresso favorites then it went like this:
Warm up IC
20 X SSH
20 X ATT
20 X High knees (moving CW)
Mosey to St. Lukes quad and partner up
Partner 1 does merkins while partner 2 does pull ups then flip-flop X 1-2-3-4-5-4-3-2-1
Find a bench – Tricep Dips X 20 IC
Mosey across SLUMC parking lot, down 4th St Dr NW past Fourk, to the hill next to Cuddles-n-Snuggles, for Gassers
One Gasser = run up the hill (~50yds), back, down, and back (4X) with 20X rep exercise called at bottom and top of hill (5 X 20 = 100 reps total, per Gasser).
1. Squats (100)
2. LBCs (100)
3. Merkins (100)
4. Jimi Hendrix(100)
5. Peter Parkers (100)
6. Burpees (20)
Mosey back to Expresso for Mary
Pretzels X 20 (L/R)
Parker Peters X 20
Great effort by the 10 strong that posted this am. YHC enjoyed being back in the gloom at Hickory’s original Tue/Thu wo for sure. It was great to see you 30’somethings, and the rest of you, out this am and YHC needed what he experienced this morning. Thanks Gentlemen.
– March 23 – F3 Boone launch – Let’s get some guys to go up and help them get started. If you are interested let Ed know.
– March 30 – F3 Hickory 5 Year Anniversary Convergence. Lock and load this on your calendars!
COT/BOM: Paul understood what true leadership was and is. In Titus 1:1 Paul says everything we need to know about who he was, first of all being a servant to and follower of Jesus Christ. Our world needs courageous leaders that are followers and servants first. May we all consider Paul’s example as we consider our roles of leadership in our families, our community and our world.