Q: Bayou , Runt, Ruby
PAX: Running Rebel, Misfire, Big Worm, Fergie, Dog-Faced Gremlin, Ronda, Bayou, CESS, DFG
FNGs: None
COUNT: 11
WARMUP:
SSH, TTT, Hillbillies, Windmills, Squats, LBAC + 25 Burpees
THE THANG:
10 Rounds 9-6-3 (Squats, Merkins, Burpees)
9 Lt Dans, 6 diamond, 3 star burpee
Run
9 curtsy, 6 bear plank merkins, 3 4by4s
Run
9 Bulg Split Squats, 6 no cheat, 3 froggers
Run
9 bolt 45 squats, 6 walk the plank, 3 navy seals
Run
9 Bonnie Blair’s, 6 hydros, 3 burpee broad jump/crawl bear
Run
9 jump squats, 6 break dancers, 3 maniac burpees
Run
9 side lunges, 6 -1:4 ratio merkin to raise the roofs , 3-1:3 ratio burpee to side straddle hop
Run
9 criss cross squats, 6 plank jack merkins, 3 reg
9 partner squats, 6 decline merkins,3 Michael phelp burpees
9 reverse lunges, 6 patty cake merkins, 3 fiddler carb burpees
Mary
8 Rounds (20/10 Tabata)
ANNOUNCEMENTS:
– Nov/Dec – Families H/Families (Ruby)
– Dec 16 – Cold Brew Halfish Marathon
– New Monthly Rotations beginning in January
– 1 – Sandlot
– 2 – WH
– 3 – Statehouse/Mission
– 4 – Valley
– 5 – Convergence (Quarterly)
COT:
Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.