Weather: clear, 45 degrees, moist
The Thang: intro, disclaimer, prayer
Short loop around the parking lot, then the warm up:
SSH x 11
a brutal (but thankfully brief) attempt at Imperial Walkers x 5 due to the Q’s inability to coordinate moving and counting
TTT x 10 #niceandslow
LBAC x 15 each way
OHC x 10, run to the gym at the back of school.
The Q counted PAX in two groups of 7, then realized he had 6 exercises so split the PAX into 4 groups of 2 and 2 groups of 3 for five rounds of the following with some eclectic music:
5 pull ups
20 squats
20 hyper-extensions in the tires
20 step ups (10 each side)
20 calf raises
Walking lunge down and back on the turf mat
Plank until last group was finished, run back to the flag for 5 MoM: 81 second low plank, 16 scissor kicks, 18 single leg bridge (9 each side), boat/canoe, and American Hammer x 15
COT
Announcements – MGC Long Run 2/2/19, Dam to Dam Relay 2/16/19
Prayer requests – Red Eye’s wife (upcoming surgery 1/28/19), O’Brien family, Colton from Zion Lutheran
BOM/Devo – Thumbs Up spoke about finding our anointed “rock,” where/when we decide to lean on God and thank Him for the joys and struggles in our lives.