45th Birthday Beatdown

YHC had his 45th birthday today (shared with the HIM known as Eileen)

Decided it was a good day to host a birthday beatdown.

5 pax showed in the slightly chilly gloom of Fruit Cove at Thunderdome.

Disclaimers given, no FNGs…let’s go

Warmup:

Michael Phelps x10 IC

LBACF/LBACB x10 IC

Reacher x10 IC

Burpees – OYO – 9 down to 1 (45 total for those counting at home)

The Thang:

Coupon circuit consisting of 45 seconds of work/10 seconds rest

• Flutter kicks (coupon or not)
• Merkins
• Coupon squats
• Heavy BBSUs
• Coupon curls to press
• KB swings
• Heavy dollies
• Blockees
• Jungle boi squats
• Chilly plank jacks (low plank/on elbows)
• ~.20 mile mosey around pavilion

Repeato 3x — on third circuit time was cut to 30 seconds of work/10 seconds rest and no mosey at the end.

C0T:

Thanks and gratitude for another year and for the blessings in my life

Prayers for parental wisdom/patience (especially with tweens for McFly) and prayers for Fifty Cent’s brother in law struggling with personal issues.

All prayers unspoken.

Shared a quote from Marcus Aurelius about getting your @$$ moving: