A gross 76 degrees with over 90% humidity. Saving grace was a nice breeze

YHC passed the runners entering the plaza and arrived to find the legend, Spartan, stretching and getting loose. At 5:15 our DR guest, Junk (F3 Columbus) arrived in the nick of time after some GPS challenges

Pax took off on a mosey that included high knees, side shuffles and nur.

Warm Up:

side straddle hop IC

strawberry pickers IC

arm circles

michael phelps

The Thang

YHC spontaneously logged a 7.5mile ruck the day before so today focused on shoulders and core. 4 corners was the name of the game that would bring some pain. Each round had the same 2 exercises performed at each corner with the exception of 1 round noted below. MOT was  running except for rd 4 bear crawls

1st rd

25 flutters
25 dry docks

2nd rd

25 freddy mercury
15 up/down planks

3rd rd

25 lbc
25 shoulder taps

4th rd

25 scissors
Bear crawl sidewalk from corner 2 to 3 as well as sidewalk from corner 3 to 4

My apologies to the PAX for not including prayer requests in my COT. I was recovering from the bear crawls still and not thinking clearly.

Prayers

Crabcakes MIL, fell and has bad bruising

Bings in laws, health issues , especially MIL

Bubbles daughter,  health issues and prayers for some answers on the 20th

YHC has been finding many moments of gratefulness lately. All the PAX have so much to be grateful no matter the troubles and trails we face. Actually, scripture tells us this: “We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation” May we all make it a point throughout our days to pause with a heart of gratitude and Thank God for all He’s Blessed us with.

🫧 Bubbles out
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