Q: Spot
PAX: Spot, Serena, Popeye, Hawk, Chuck, Bookworm, Cacciatore
FNGs: None
COUNT: 7
WARMUP:
20 SSH
ARM Circles forward, backward, air press, chinooks, seal claps, cherrie pickers (10 each)
Mosey to the hill.
THE THANG:
Run the hill
10 Merkins at the top; 10 squats at the bottom
Rinse and repeat, subtracting 2 reps each time down to zero.
Mosey toward the parking garage.
Lunge walk a across parking lot.
Mosey to parking garage stairwell.
Run stairwell with 5 merkins at the first landing, adding 5 merkins at every landing. Mosey back down.
5 No-cheat Merkins
Rinse and repeat with Russian Twists, adding 5 every landing. Mosey back down.
5 No-cheat Merkins
Rinse and repeat with Squats, adding 5 every landing. Mosey back down.
5 No-cheat Merkins
Calf Mountain up the the first landing. Start with 2 and add 2 every step.
5 No-cheat Merkins (just because Popeye asked)
Mosey to COT.
ANNOUNCEMENTS:
COT:
Prayers for the men and women in the City who have no shelter.
Prayers for the spiritual battle within each of us. Seeking peace during interactions with others. Setting aside pride.
Prayers for all the men in the Oliver Gospel Mission in the addiction program.
Prayers for strength to take the obstacles in the landscape of one’s life and use them as opportunities, just as we workout in the landscape of an AO to #bebetter.