Q: Spot
PAX: Runt, Ruby, Spot, Bayou, Training Wheels, Running Rebel, Sherwin, Book Worm, Blooper,, Sling Shot (two birds with one stone)
FNGs: 1 Sling Shot (two birds with one stone)
COUNT: 9
WARMUP:
4 count SSH in cadence x 10
5 Squats
4 count SSH in cadence x 10
5 jump squats
4 count SSH in cadence x 10
5 modified Bobby Hurlys
4 count SSH IN Aden w x 10
5 Monkey Humpers
4 count SSH in cadence x 10
5 Big Boy Sit Ups
4 count SSH in cadence x 10
5 Russian Twists
4 count SSH in cadence x ap
5 Spot LBCS
Mosey to the hill (named Lucille)
THE THANG:
4 count SSH in cadence x 10
Run to top of hill
10 Squats
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill
10 Jump Squats
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill
10 Monkey Humpers
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill
10 Reverse Lunges
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill (backwards)
10 Big Boy Sit Ups
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill
10 Russian Twists
Mosey down hill
Hold low plank for ten count
4 count SSH in cadence x 10
Run to top of hill
10 LBCs
Mosey down hill
Hold low plank for ten count
Mosey to grassy knoll (named Ricky after today)
4 count Bayou Bicycles x 10
Lunge Walk up hill
10 Squats
Mosey down hill
4 count Bayou Bicycles x 10
Lunge Walk up hill
10 Jump Squats
Mosey down hill
4 count Bayou Bicycles x 10
Lunge Walk up hill
10 Monkey Humpers with 4 Calf Raises each hump @crowdpleaser
Mosey down hill
Circle up at COT for Mary to ciabatta
:alert: ANNOUNCEMENTS :alert: :
Look out for 5Ks to run as a group with The Mission
Training Wheels is forging an F3 presence at Providence Home, going there every Saturday morning to offer opportunities for men to join us at The Mission
COT:
There is value in getting together and pushing each other during workouts, but at The Mission we start with a prayer; after the work out we share in an after action report; and then close in prayer. In this there is great strength. For all of us.