Weather – 45…starting to get a little chilly in the Gloom
Originally Katniss was on the Q sheet however after coming home from vacation seemed to happen he needed to call in some relief so YHC was happy accommodate. 8 faithful Pax layered up and posted for a “leg friendly” workout.
Disclaimer & Prayer
Mosely down to the field for a warm up.
SSH – 15 IC
LBAC 10F/10R – IC
IW – 15 IC
WM – 10 IC
TTT – 10 IC
Mosely to the far end zone goal line for the 100 yard zig zag burpee run.
Pax start on left side of field, run the goal line to the right side of the field and do a burpee. Move up 5 yards and run back to the left side of the field and do a burpee. R&R the length of the field.
Now that the Pax are warmed up. Mosely over and grab a block and partner up for the workout.
Starting on the left side line. PT1 will perform the exercise while PT2 runs across the field and back. When PT2 returns he will pickup where PT1 left off…R&R untill all reps and exercise have been completed.
Shoulder Press w/ Block – 50 reps
Flutter Kicks w/ Block over head – 100 reps
Curls for Girls w/ Block – 75 reps
Big Boy Sit Ups w/ Block – 125 reps
Triceps Ext w/ Block – 100 reps
American Hammers – 150 reps
Chest Press w/ Block – 125 reps
Push yourself, push your partner and push the rest of the Pax to finish strong.
Just enough time for a round of Colt 45’s with the blocks.
Return the blocks and mosely to the Shovel Flag.
COT
Count O Rama & Name O Rama
Announcements – Go Leo Go 5K 10/28 (TriDelta & 2.0 Riley very excited about participating), 11/4 Go Ruck Event, 11/4 Run Hard 5K for 2.0s, 11/11 Cheech 10K and Lex 1/2
Prayer Requests – HBs daughter and grandchildren, community safety during Halloween and All PAX as colder weather starts setting in (Layer Up and POST).