I wanted to change up routines and introed a new one to give the guys muscle confusion and variety. I think that’s one of the coolest things abou the first F — your muscles never know what’s coming and you work parts you didn’t know you had! That can only make us strong (Hence the Kayne song in the playlist.)

short Mosey to warmups— SSH, WPs (whoo hoo!), Imp Walkers, Merkins, Plank Jacks, and more SSHs. Random numbers of reps.

then to @roscoep’s fave workout — Bear Crawls. 4’s (not 3’s as Roscoe pointed out. Wow, everyone’s a freakin Q in this group except on paper, ha!) Shoulder Taps at the bottom, Bear Crawls up the hill. Three squats at the top. A ‘lil strong o pearls warmup for the main attraction.

Mosey to the school where we did C-19s — five exercises, 19 reps each, with a run in between. the exercises spell out COVID. 1) Chinook squats 2) Outlaws 3) V-Ups 4) Imperial Walker Squats, and 4) Double shot o Jackie plank-jack/SSH combos, basically a Burpy). Hey, continue to keep yourself and your fam safe — distance, wash, wear masks and all the smart stuff, ok?)

Backdraft killed by by nearly running through the list twice. Shout out to Mall Cop (who represented F3 beautifully by finishing 1st in age group at Guns and Hoses run this week!!!! Props!!!!) Roscoe P also got angry at COVID and is probably now immune.

Seriously, we’re grateful those who had it are recovering and those who are still struggling — hanging there. Our hearts go out to those who know people who didn’t make it or are still hurting from it. It’s some serious nasty shit!

6 MOM that felt lime 10 minutes.

Thank God we did Sun Gods at the get-go!

Roscoe P seriously inspired with his 6th Man talk — agape is a sacrificial love. He talked about dying to self. Hard words at 6:15am, but didn’t they ring true??? That’s what it feels like when you hear Truth. Remember that feeling.

We prayed in gratitude for Chubbs and the Chubbs family as their daughter got a scholarship. We prayed or Dufresne’s trip tomorrow to Monroe and for Ice T’s fam.

Ice T brought yummy coffee. U rock Ice T!

WTG Lion’s Den! You make me proud to be a part of it all. Bring your strength to the world!!!!