Location: River Bluff High School
Weather: Partly Cloudy, 35 degrees
Recap: Dirty bird Chicks went for a cross fit mania around the boneyard AO. 9 Pax completed 25 different exercises with 15 second rest in between.
Prayer requests-Chips Mom, Pearl’s Mom, Thankful for everyone, Blindside’s daughter, Chum’s daughter
Devo-from Sara Young: Jesus Calling, November 21 Thank Me Throughout this Day for My Presence and My Peace. These are gifts of super-natural proportions. Ever since the resurrection, I have comforted My followers with these messages: Peace be with you, and I am with you always. Listen as I offer you My Peace and Presence in full measure. The best way to receive these glorious gifts is to thank Me for them. It is impossible to spend too much time thanking and praising Me. I created you first and foremost to glorify Me. Thanksgiving and praise put you in proper relationship with Me, opening the way for My riches to flow into you. As you thank Me for My Presence and Peace, you appropriate My richest gifts.
COT
Disclaimer: No professionals here, so modify if you have to, do not injure yourself.
Prayer
Pledge of Allegiance, Lord’s Prayer
Begin Workout: Today’s workout will feature 25 exercises consisting of 45 seconds OYO AMRAP. Rotate while taking a 15 second rest.
Warm Up
SSHX40
TTTX40
WindmillX20
Mosey to the Cross Fit area.
Stations
Extensions
American Hammers
Vertical hangs
Dips
BBSU
Ropes
Tire Step Ups
Bear Crawl 25/25
Curls
Air Chairs
Tire Flips
Merkins
Burpees
Overhead Press
Weight overhead
Balls To the Wall
Flutter Kicks
Low Plank
High Plank
Overhead Press-Block
Imperial Walkers
Squats with Block
Calf Raises
LBCs
Pole Flips
Rinse and repeat
Announcements:
Turkey Bowl
MGC Long Run