Weather: 75, slight breeze, pretty nice

Pax: Wilson, Quaffle, Toga, FNG-Bentley, Nomad

Warmup: SSH IC x20, WP IC x10, IW IC x10, AC IC Fx10, Bx10, 10 burpees OYO, Mosey

Thang: mosey to the shelter, step ups IC x? (lost track), decline merkins IC x10

Mosey down the path, bear crawl at bridge 1, lunge walk at bridge 2, continued mosey, butt kickers, high knees, mosey to the exercise pad

Mini Murph: 5 rounds

Dips IC x10, rest then IC x8, rest then x6, etc. until 2

Incline merkins, same style

Calf raises forward, in, out…all IC x10

Big boi same style as dips

Mosey back down the path, backwards run for a while. Stopped at the cemetery for about a 2 min low plank while discussing Juneteenth and the Underground Railroad legacy of Westfield

Lunge walk over both bridges

Mosey to the picnic shelter: picnic table curls IC x10, then x8, x6, etc. until 2

Mosey to the other shelter step ups IC x25

Mary: flutter kicks IC x20, LBC IC x20, crunchy frog IC x20

Recover, recover

Moleskin: honored to fill in for Tulip. Was fun to Q with my brother visiting. I elected to send him back to MN with an F3 nickname: Spam-a-lot. Great to have Wilson’s son, Quaffle out with us too. Beautiful morning for a workout.

Prayers for Khaki and the mission trip, Motorboat and the men doing the HTL, healing for Tulip, Morpheus, and others, Wilson’s weekend plans, and the Graves’ traveling tomorrow.

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