The pax thought it would be another leg day, but to their surprise there was a mix of goodness that hit multiple body parts.
Weather: 39 degrees and windy.
The Thang:
Mosey around the entrance then to the top of Cemetery Hill for COP
SSH x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC
Line up along the wall
Incline merkins x 10 OMC
BBSU x 10 IC
Complete three sets
Run down to the bottom of the hill
Squat x 10 IC
Calf Raises x 10 IC
Backwards run up to the second light
Squat x 10 IC
Calf Raises x 20 IC
Backwards run up to the third light
Squat x 10 IC
Calf Raises x 30 IC
Backwards run up to the top
Squat x 10 IC
Calf Raises x 20 IC
Run down the Spooky Trail to the Field of Dreams and grab bricks
All exercises x 15 IC
- Curls
- Shrugs
- Bent over front raises
- Bent over flys
- Bent over rows
- Newspapers
- Barn Doors
Put bricks up and run back down the Spooky Trail and to the parking lot
Plank x 20 seconds, run up lane and down the next, complete three times
COT
Announcements
MGC Long Run
Shawshank 5 coming to Cryptonite on Saturday
P200
Prayer Requests
Keep praying for all those who are sick
Continued prayers for Chips mother
BOM/Devo