November 20, 2018

Thankful for CMUs

THE SCENE: Cool, crisp kind of morning. Perfect weather to lift CMUs.
F3 WELCOME & DISCLAIMER:All were welcomed and given the disclaimer of how unprofessional I am.


  • Overhead Arm Clap IC x20
  • 4 Count Merkins IC x10
  • Forward Arm Circles IC x10
  • Reverse Arm Circles IC x10
  • 4 Count Squat IC x 10
  • Mosey until Rooma was ready. 2nd disclaimer and welcome given to Roomba.

All were “suggested” to grab a CMU from Speedy’s truck. We moseyed about 1/4 mile carrying our CMUs until we reached the large assorted books outside the library. If you’ve never been to the Annex, this is a great location.

1 minute AMRAP exercises. All with CMUs.

  • Simple Curl
  • Overhead Press
  • Wall Sit Arm Extension Raise
  • Tricep Overhead Press
  • Squats
  • Step Ups
  • Lunges
  • Calf Raises

Completed this circuit twice with only a little moaning and groaning.

Mosey back to Start Point to begin Mary.


  • Leg climbers until Q called Recover
  • 4 Count LBC IC x20
  • 4 Count Pickle Pounders IC x10
  • 4 Count BBS IC x8 IOT end on time. Granola completed x10.

(note to self. Always end set with one or two less than Granola anticipates.)

7 PAX. 0 FNGs.  Roomba, Speedy, Potiphar, Rabbit, Boba Fett, Granola, Grimace
We read Psalm 52 and referenced other Psalms that talk about all of the bad things that happen, and yet throughout, the steadfast love of the Lord endures forever. From social media to relationships, it’s easy to see and focus on all of the negativity that surrounds us rather than the blessings we have. After discussing all of the evil men do, the psalmist ends saying, “I will thank you forever, because you have done it. I will wait for your name, for it is good, in the presence of the godly.”

Encouragement was given to the PAX to be thankful for the little things and discuss the positive things more than the negative.

You know Speedy is getting after it when he says “Good gracious” during the workout. Granola, in standard fashion, was shirtless. It was also good to see some new and familiar faces in the Gloom.
Work off your post-Thanksgiving regret, guilt, and calories this Friday at 0530. Speedy is on Q.