This workout was borrowed from one called “Minutes” from F3 The Fort.

We did one exercise for just under one minute followed by a ten second rest. Then another exercise, followed by a quick rest. Repeat until the 45 minutes are up and you can get through 40 exercises.

YHC started the group with some exercises:

• Side straddle hops
• High knees
• Butt kickers
• Strawberry pickers
• LBCs
• Carolina Dry Docks
• Speed Skaters
• Knee pulldown
• American hammers
• Monkey humpers
• Shoulder taps
• Straight punch and more

We then did two Rounds of Mary with some great suggestions from the PAX.

It was great to welcome an FNG named River Rat, and also to see BP20 back out after a month on the sidelines.

We ended with the Circle of Trust at the top of the tower. My message was basically the Serenity Prayer. The world will be extra noisy today, but we should focus on what we can control. Most of us are in our 40’s. If we’re lucky, we have 40 more trips around the sun. They will go fast. Today was a beautiful morning. We may not be granted too many more like it. When the world is particularly noisy, let’s pause, tune out the noise, and enjoy what we’ve been given.