We HAVE Spam

DATE:   01 DEC 2022

WEATHER:  Clear, mid-70s, great morning to work out.

PAX:  JV, Spaulding (R), Tubbs, Spam (FNG), Nae Nae, Clancy (QIC)

DISCLAIMER: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  Modify if you need to.

WARMUP:  Loop the park, full body stretch.


  • 11s by the Pavilion:  Inverted Rows and Derkins
  • One set of 30 (alternating by 5) per exercise:  Ski Jumps and BBS
  • 30 second wall squats between pullup sets of 10/8/6/4/2
  • 10 walking lunges w/coupon (5 each leg), pause to do coupon curl to overhead press, repeat until get to blue dumpster, then turn around, repeat, and return to coupon pile.
  • Chase the Rabbit:  Rabbit carries 30lb weighted backpack and cinderblock, exercises called out:  merkins, squats, lunges, back to flag.  No burpees for tardiness, though Q about had a grabber catching Spam.


  • 3rd F at Java Burrito on 12/6, Chapter 7, ‘Redeeming Your Time.’ Show up even if you’ve not read the book – some great conversation anyone can add to.
  • Q-sheet for DEC is up.  I’m glad to co-Q with anyone who’d like to Q for the first time or hasn’t Q’d in a while.  Put my name down with yours.
  • Prayers for Nae Nae’s Father-in-Law, Squid and his family, thankful for our families and friends, and grateful for a new member, Spam – welcome!

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