10 PAX joined YHC for a weighted start to the week: Flounder, Deliverance, Mall Cop, Hook ‘Em, Broadside, No Comprende (welcome to Kernersville!), Epstein, Checkbook, Bambi, Dr. Evil.

A near flawless disclaimer was necessary as a visitor, hopefully turning regular, No Comprende, showed up – previously named in Greensboro. A quick warm-up after weights were provided for the newcomer:

• Mountain Climbers X 15 IC
• Seam Rippers X 15 IC
• Helicopters X 15 IC
• Mosey through the park back to the BBall court

Upon the return, YHC explained the rundown of events for our interval training. 3 sets of 3 exercises at 45 seconds a piece. After this 3×3, an additional exercise would be completed so as to not “rest” too much. Exercises are as follows:

3×3 #1

• Upright Rows
• Nolan Ryan’s
• Curtsy Lunges
• Bear Crawl for 40 seconds after the 3×3 is complete (my favorite!)

3×3 #2

• Overhead tricep press
• Weighted WWI’s
• Stormy Daniel’s
• Lunge walk for 40 seconds after the 3×3

3×3 #3

• Curls
• Gorrila Squats
• Chest Press

Musings: Dean, your timing was perfect – you yelled obscenities as we were “doing” Stormy Daniel’s. The playlist had its ups … and sadly, its downs, though Dr. Evil was all about most of it – Epstein said it sounded like murphday playlists. There is a request to mimic the encouraging lady’s voice during an upcoming workout – this could happen. Mumblechatter was rather light for this interval workout.

Prayers for teachers/students/admin with school beginning.

YHC led us out.

Thank you for letting me lead – this group has changed my life, so I consider it an honor.