76F 95% humidity

PAX = Trump, Lobsta, Q= Sir Wallace

todays message:

God is Truth. The Absolute Truth that we as believers, should base our way of life, thoughts, actions, and world views on.

5 core principles/ disclaimer


jog in place, jump rope, hopping arm circles/ Michael Phelps, high knees, butt kickers, SSH, air squats, jump squats, good morning stretches, Peter Parkers, mountain climbers, alternating one arm/ leg plank, calf stretches


Knight-mare ladder

{Six reps for each exercise}

Run up hill and back after each set

  1. Big boy sit-ups
  1. Alternating one leg burpee skaters
  1. Shoulder Tap Dry docks
  1. Plank side hops (six each leg)
  1. Sky jumps
  1. Plyo Merkins
  1. Jump lunges with overhead clamp (six each leg)

Once all 7 are completed subtract an exercise each time: 2-7, 3-7, 4-7, 5-7, etc.

cool down:

flutter kicks



new swim AO at Savannah, signup for IronPax challenge (link is on slack)


to Lancelot for finishing his first triathlon despite lack of swimming and cycling experience


Reborn’s M surgery is successful, iSpy’s grandfather who recently passed away that God brings eternal peace to him and comfort to the family / friends