Stride lite for a few this morning
Conditions 74F
No FNGs
Disclaimer
COT/ PRAYER
warm up: all 4ct IC 10 reps
TTT
SSHs
LBACs
Copperhead squats
Windmills
Imp walkers
The Thang:
Block ladder 20,18,16,14,12 ,10,8,6,4,2
Swings and deadlifts (110 reps each if completed)
Run 100 meters
Do 1 burpee (add 1 burpee each return for 55 total )
Run back 100 m to block ladder down
Reach the bottom of the ladder? Go back up with burpees decreasing
Modified No run version
Do all block exercises at starting location with 30 single count high knees before and after the burpees before returning to block ladder exercises
Return blocks
Mosey to shovel flag
Count o rama and name o rama
Announcements
Stomp the swamp
Light up for Leah
https://lightupforleah.itsyourrace.com/event.aspx?id=15243&fbclid=IwAR3pxta2q8QWuvFpmkfJ1nq8TtH9F7X2sHmVPGAWnxnE8Cv0unp4XZyjktM&fs=e&s=cl
Tunnels to Towers 5k
911 challenge Batesburg
Dam2Dam registration opens soon
Prayers
Katniss’s brother in law
Fleas brother in law
Pups
Ebert to wake up for BC
Deadstick shoulder
All spoken and unspoken
Devo
Rationalizing
“..
“…if we are dumb enough to hang ourselves by the noose of self-deception, the least he can do is provide the rope of rationalization.”
August 3
Thank you brothers,
Katniss