45 is just a number.  That goes for age and workout repetitions.  If you focus on the number it can cause your brain to convince your body that you can’t do it.  It’s too many reps to finish and you’re too old for that.  More often that not both are lies.  So let’s get after it and focus on pushing ourselves regardless of the number.

warmup:

SSH x 45 cadence count

Smurf Jack x 23 cadence count (I planned 45 but it turns out the number really does matter here, had to call an audible)

Imperial walker x 15

Air Squats x 45 single count

The Thang:

4-corner escalator

Lap 1: Run to each corner 5 burpees, 10 burpees, 15 burpees, 15 burpees (when finished flutter kicks waiting on 6)

Lap 2: backwards run to each corner 5 WWII, 10, 15, 15 (alternate flutter kick and plank when finished)

Lap 3: High knees to each corner 5 jump lunges each leg, 10, 15, 15 (flutter kick when finished)

45 cadence count flutter kicks to tighten up that six pack and get the group back together.

Mosey to picnic tables for 45 single count dips and 45 step-ups each leg.

Mosey back to field for Lt. Dan’s across field.

Finish with suicide forward run to each line backward run back.

Mary:

45 cadence count heels to heaven

45 cadence count hello Dolly

Prayers:

Families and teachers this week and next with the busy end of school time.

Buffay for a tough day ahead at work today.

As always, honored to have the opportunity to lead this amazing group of men.