Weather: A refreshing 65 degrees
(Led by Ebert)
Disclaimer
BOM
Pledge of Allegiance
Warm-up
10 SSH IC
10 Windmills IC
10 Through the Tunnel IC
10 Imperial Walkers IC
10 Mountain Climbers IC
10 Michael Phelps IC
10 Toy Soldiers IC
Mosey and grab a block and move to the back of the school
Picnic Bench Workout
Perform each exercise with a 12, 10, 8 Rep scheme
All exercises with or with
- Step ups (each leg)
- Sit to Stand (hold at bottom for 3 seconds)
- Seated Block Press
- Rocky “Mountain High” Balboas IC (toe touch on seat of bench)
- Bulgarian Split Squats
- Plyometric Merkins
- Dips
- Curls for the Girls
- Derkins
- Freddy Mercury’s
- Hanging Leg Curl
- Deadlifts of bench (8,6,4)
Put blocks up and return for a shortened Arnold Fonda session
Count-a-rama
Name-a-rama
Announcements
Ebert out next week due to M travelling (don’t cry!)
Next Tuesday 25th, Kenwood Q
Next Thursday 27th, converge at SnakePit
Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week
Moist and KenDoll collecting for a relief supply run to the low country.
9/21 Reaper 4 year Anniversary
9/22 – Smokehouse Event
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party
9/21 Reaper 4 year Anniversary
9/22 – Smokehouse Event
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party
Prayer Requests
Squatter with blood clots in hospital
Kid Sister helping with flood relief
Brainiac with knee and shoulder surgery