Q: Ronda, CESS
PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire
FNGs: None
COUNT: 6
WARMUP:
10 SSH IC by Ronda and he passed it off to YHC.
10 Merkins IC
10 Squats IC
10 High Knees IC
10 Butt Kickers IC
THE THANG:
Time for week two of the BELL RINGER!
music and a trashcan were set in the middle of the field. 5 stations 25 yards out from the center for exercises. 45 minute AMRAP with cinder block.
5 Man Makers (merkin with a curl press)
Cusack to EVERY station
Farmers Carry back to the trash can between stations
STATION 1:
10 We’re not worthy. On your knees and raise the block above your head.
STATION 2:
15 Goblet Squats
STATION 3:
20 Tricep Extensions
STATION 4:
25 Kettlebell Swings
STATION 5:
30 Curls
back to the center after each station and perform 5 man makers before going to the next station.
Rinse and Repeat those stations for 45 minutes. Add up your total reps. Ronda killed it and Ratatouille wasn’t far behind.
MARY:
2-3 minutes of Freedom twists, flutter kicks (both IC) and finish with 25 Big Boys OYO.
ANNOUNCEMENTS:
– 10-8-22 is the 10th Anniversary at Brickpile. 0700 and a 0400 preruck. Fellowship to follow.
– 10-15-22 Bullseye Half Marathon. see Biggie Smalls for sign up.
– 12-17-22 Cold Brew Half Marathon. see Bundy for sign up and you can do a relay team.
– New Year’s Day Convergence plans are in the works.
COT:
praying for George, Nadine, Churchkey’s Mom, Mud Dawg’s Dad, and our F3 brother Pele.
We all did 10 merkins for Pele! Love you brother and hope you heal soon.