Moving Some Iron

Four men sounded off at the completion of this week’s Ironman. Weights and even a little moseying filled our time together…

The Thang


  • Smurf jacks x 15
  • Diamond merkins x 10
  • Flutters x 10
  • 8-count bodybuilders x 8

Walking lap with weights extended overhead, stopping along the way for

  • 20 lunges
  • 20 dollys
  • 10 burpees

6MOM (weighted)

  • Big boy sit-ups x 8
  • American hammers x 8
  • Overhead press with feet raised

Partner up for leg throws – 1 min each

Quick mosey around the lot

Weight drag bear crawls to the portico

Crab walk up to the covered area

  • Dips x 20
  • Step ups x 20
  • Derkins x 10

Another quick mosey around the lot

Weight drag bear crawl back to the start

Naked Man Moleskin

At 5:29 I was flying solo at the AO but out of the mist these three emerged right on time.

Apparently Blackberry really laid the smack down at Jailbreak yesterday and knocked out half of the usual PAX. According to Mrs Howell, BlackBerry said “I killed them.” Well done sir. Well done


Men’s prayer breakfast next Tuesday at 6:45 at SSUMC. Brick Cake is the speaker. I know I need more of the 3rd F in my life. If you do too, this is a great chance to do it with some 2nd F thrown in. If you’re not eating, just show up. If you want breakfast, register here

Prayer requests

Loveseat for some stressful times at work

Clay and Jenna Caldwell and their newborn who is facing some major challenges

Signing off

Cow Tipper

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