Three’s Company

PAX: harbaugh!(QIC), Cowbell, Kiffin

Conditions: Beautiful morning for some core work

Disclaimer: not trained professional push yourself and each other

Warmup: Form a tringle

TTT x15 IC

IW x15 IC

Hillbillies X15 IC


Mosey to ship park for 10 hand release merkins, 10 plank jacks, 10 big boys all OYO

Mosey to Pumper Nickle for 20 hand release merkins, 20 plank jacks, 20 big boys OYO

Mosey to Court Atkins for 15 Incline Merkins, 30 dips, 50 big boys OYO

Mosey back to Swansons grassy knoll

The Thing: Core Corners

PAX start at one corner of Swansons grassy knoll working our way around to each corner doing various exercises focused on the core

Corner 1: 15 Vups

Corner 2: 30 Plank Jacks

Corner 3: 50 Shoulder Taps 1 rep= a left and right shoulder tap

Corner 4: 70 LBC

Rinse and repeat 3 times


Dirty Dogs IC 10 each leg

Back Scratchers 20 IC

Flutters 20 IC

2 min of various plank positions



Announcments: 2f lunch today 12pm @ Downtown Deli?

Prayer Request: For a family in Kiffin’s neighborhood who lost their husband/dad a few months ago. The mom is really struggling with drinking and Kiffin is trying to figure out how his family can step up an help the 3 girls and the mother in this very fragile time.


Triangle formation was used in place of the traditional circle

Kiffin was shocked at the low number in attendance today and then was sad when he found out no one invited him to the birthday party this morning on the Island.

Cowbell always has perfect form

It felt good to finally be able to get back out without pain after a couple of failed attempts recently. Thanks Swanson for having my back yesterday stomach bugs are no joke when they come from daycares.


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