Hello E meet your MOM

7 cool dudes rolled into Greenville’s westside today for #gideonshouse. Our gideons #mainstay Bondo fartsacked but we managed. Footloose talked a big game on tha Twittah last night but has excused absence due to anniversarynight (#heartsack). Great having FloppyDisc from Pitchfork make it out and we were graced with the return of Caliendo from IR.

Here’s how we rolled:
Warmup:
SSH while Gadget peeled in on 2 wheels
Willie Mays Hays
Good Mornings
LBAC
Hillbillies – Per Gadget the #JohnsonCity pax took lighthearted offense to this name. #sorrynotsorry

Mosey down Pendleton to the Fluor Field entrance. Time for a little EMOM – every minute on the minute. Each minute perform the following (for 15 minutes)
10 merkins
10 squats
10 (each side) line hops

threw in some hand release and diamonds just to mix things up. Actually went 16 minutes just because. Head back towards home stopping for sealjacks a couple of times for the six.

Back at Gideons circle up for Flay’s favorite 10for5. Since there were seven of us we did 10 for 7. 10 burpees EMOM for 7 minutes. Jump rope made an appearance and each pax got 1 minute on the jump rope. Caliendo has lost none of his #apollocreed jump rope skills while on IR.

Core Work
Glute bridge variations
Slow Dollies

COT
Always a pleasure having guests at an AO. FloppyDisc is touring this summer. Some of the talkers on Twittah noshowed and we missed them (you know who you are)
Bondo Day July 30 at Gideons House. 6 am workout 7 am breakfast and construction of #bondobars
Bondo Graduation August 2 at Gideons House
Sweet Tooth project
Prayers for our country

Truly the #bestcoffeteria today. Gideons pax Hanson didn’t participate but we were all moved by his expressions of faith. A 5 minute conversation that got everyone’s day off to the right start. Additionally – after meeting Pet Stain, Hanson realized his F3 name is not so bad…

Always a pleasure! #SYITG

EM