arrived a bit before 0500, pincher and ripken just heading out for a cylcing beatdown. cool 64dF morning compared to the recent mornings.

welcomed two down range guests, Bubba & Yogi, down not for the Growruck but to help move down a friend to Rotunda. stated our mission. staed our five core values. and explained the goal of the beatdown which was not to overwork any one muscle group but to make sure we got our heartrates up for 20 minutes.

Headed out on mosey over the bridge and under to the blue lights, stopping on the way for some PT and grabbing some rail.

the under the bridge provides some awesome acoustics for cadence counting. It was cool and the pax were LOUD. loved it.

The thang: out to the bridge of Palms and formed three columns of men, 5 in each row. run to the first palm, lead pax in his column calls out exercise for his platoon. after platoon completes, the run to the next set of palms, rinse and repeat over and over to the end and back. each exercise was to be small in size 10 rep max, other than core exercises which capped at 20. idea was to work up and keep up the heartrate today.

back to under the bridge. quick insert regarding QSource F2 Language and the importance of what it brings. the close quarters of the Thang provided a good lesson since the pathway is not wide, and thus the three columns were cramped and focus on you platoons leader essential. Cadence counts added to that cohesion of platoons.

ran back to starting point, stopped at bridge top and waited on the six, then put them in front and kept their pace back in. this pushed these HIMs and gave them what they needed. Snapshot shared his workout report and got his 20minutes of max in!!!

finsihed with the three columns holding plank while lead pax sprinted down 40 yard and back, next pax, rinse and repeat etc til 0600.

prayers for new life, a grandaughter of Yogi, the strength and healing for Lori and Cody, SnapShots David, and Wormies new job at Bayside as a campus Youth Pastor