18 Pax braved the humidity and mosquitos on this lovely November morning. We headed to Berkeley and Adger to get in some much needed cardio work.
Conditions – 67 and damp.
The Thang:
Exit parking lot and mosey over to the side field.
COP
SSH x 35 IC
High Knees x 25 IC
Merkins x 20 IC
Freddie Mercs x 25 IC
Flutters X 25 IC.
Mosey up Adger to the corner of Adger/Devereaux
BBS x 25 OYO
Merkins x 25 OYO
Continue down Adger to the top of Adger/Berkeley hill.
1 lap consist = 5 Burpees at the top, 25 LBC’s at bottom of Adger back up the hill, 20 Merkins at the top, 25 LBC’s at the bottom of Berkeley and back up. Rinse/Repeat 5 times.
Mosey back to Adger/Devereaux
Monkey Humpers x 25 OYO
Head back down Princeton over the wall and grab a block.
Curls x 25 IC
Rows x 25 IC
Military Press ladder keeping block over your head – 10 reps, 9 reps, etc.. down to 1 rep.
Return Blocks head over to COT.
Moleskin: Good cardio workout mixed in with some merkins and ab work. Welcome back Free Bird after a 6 month hiatus.
Announcements/Prayer requests
Christmas Party on Dec. 15th at Kings Grant Clubhouse.
Keep Rosco’s nephew Rikard Best in your prayers as he begins a new treatment.
Devo by Logo – Thoughts and advice from John Wesley on surrendering yourself to the Lord.