Signs, Signs. Everywhere there’s Signs!


Across the parking lot and back

  1. Jog
  2. High Knees
  3. Butt Kickers

Lunge with a twist halfway across the parking lot

  • SSH x 15 ic
  • Abe Vagoda x 10 ic
  • Plank
  • Side Plank with a butt slap x10 ic
  • Peter Parkers
  • Side Plank with a butt slap x10 ic other side
  • Grass Pickers x 10 ic


At each sign we come to do the exercise and run to the next sign.

Step 1:
One Eight Count Body Builder per sign x 18 signs = 18 Eight Count Body Builders

Step 2:
Five Merkins followed by five Squats x 25 signs = 125 Merkins and 125 Squats

Half way through we found one sign post that had five signs so we modified: THE Motivator from five reps down.

Step 3:
Five SSHs per sign x 19 signs = 95 SSHs


With 15 minutes left we used the pavilion to accomplish a feat never before seen in Lehigh Valley: Mary SQUARED!

Pavilion 1:

  • In and Out Abs x 10 oyo
  • LBCs x 15 ic
  • WW1 Situps x 10 ic
  • Dolly x 10 oyo
  • Rosalitas x 10 ic

Mosey to Pavilion 2:

  • Hanging Leg Raises x 10 oyo
  • Heels to Heaven x 10 oyo
  • Half Supermans x 10 ic
  • Alabama Ass Kickers x 10 ic
  • Picnic Leg Raises x 10 oyo (with legs hanging off the side of a picnic table and back flat on the table lift legs into the air with the hips coming off the table then lower legs until the back of the calf’s touch the seat.)

Mosey back to the shovel flag for some cool down Broga.


Prayers for Sunspot suffering from Pneumonia
Prayers for the new AO in Catasaqua, The Ranch led by Drop Box

  • Opens next Saturday (9/7)
  • Park at Catasaqua Pool

NMM (Naked Man Moleskin)

During the Q-Source there was some great discussion about Prayer, today’s topic. Men, worry and fear are healthy to a point. Fear keeps us safe from dangers we would otherwise face head on. When that worry overcomes us and controls our every move even in the absence of that danger that it is unhealthy. Worry should be a part of your day. Worry motivates you to become better prepared for the expected and unexpected. When fear and worry become controlling they turn into anxiety. The antidote to anxiety is prayer. Your prayers do not need to be amazing dialogs that would impress the most faithful among us. Keep it simple and just start a conversation. Daily prayer will help you, and me become closer to the creator. For me, as a Christian that creator is God.

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