7 PAX gathered in the gloom at CAT and enjoyed a random beatdown. YHC must say it is challenging to put together a Q with no running. These boys were up to the challenge and got better.
Welcome
Disclaimer
Prayer
The Thang:
SSH IC X 20
TTT IC X 20
Imperial Walker IC X 20
Squats IC X 20
Merkins IC X 20
LBC IC X 20
Bearcrawl 30 yards
Merkins X 10
Bearcrawl 30 yards
Merkins X 10
Lunge 30 yards
Merkins X 10
Shuffle 30 yards
LBC X 10
Bearcrawl 30 yards
Squats X 10
Shuffle 30 yards
Merkins X 10
Karaoke 30 yards
Flutter Kicks X 10
Bearcrawl 30 yards
Squats X 10
Mosey to brick pile (grab 2 bricks)
Front Raises IC X 20
Side Raises IC X 20
CFTG IC X 20
Front Raises IC X 15
Side Raises IC X 15
CFTG IC X 15
Front Raises IC X 10
Side Raises IC X 10
CFTG IC X 10
Front Raises IC X 5
Side Raises IC X 45
CFTG IC X 5
Merkin Rows OYO X 20
Merkin Rows OYO X 15
Merkin Rows OYO X 10
10 Minutes of Mary
Announcements
Upcoming Races – Cheech 10K, Christmas Party, SOAR 5K/10K, Capital City Ruck (21st), Lexington CC Team 5K this Saturday, P200
Prayer Requests: Country, Dozer Co-Worker’s Dad is fighting skin cancer.
Prayer