Backblast! This Shirt Stinks

11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
- 10 Low Slow Squats (IC)
- 10 Imperial Walkers (IC)
- 10 SSHs (IC)

The Thang
Mosey to the front of SMS
- 20 Squats, Lap
- 20 Squats, 20 Merkins, Lap
- 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
- 20 Forward Arm Circles (IC)
- 20 Backward Arm Circles (IC)
- 20 Seal Claps (IC)
- 20 Overhead Claps (IC)

Mosey to the back of SES
- 20 Flutter Kicks, Lap
- 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
- 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
- 20 Wall Lunges
- 20 Wall LBCs (IC)
- 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
- 20 Calf Raises (IC)
- 10 Derkins (IC)
- 20 Dips (IC)

Mosey to bus loop
- 20 Bombjacks, Lap
- 20 Bombjacks, 20 Wide Arm Merkins, Lap
- 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
- Wall Sits and 10 Merkins each
- 10 Dirty Hook-ups (hands) IC
- 10 Dirty Hook-ups (feet) IC

Mosey to COT
- 10 Boxcutters (IC)
- 10 Reverse Boxcutters (10)
- 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ