Weather: 79 F and humid
Being very aware of the fast-approaching BRR (this weekend), YHC wanted very much to save the legs. That meant upper body and core would be the focus. Strong work was done by all the PAX. YHC always enjoys seeing the PAX push each other while enjoying a few laughs.
Disclaimer and Prayer
COP:
- SSH x 20 IC
- Hillbilly x 20 IC
- Imperial Walker x 20 IC
- TTT x 15 IC
- LBAC x 10 Fwd, x 10 Rev IC
- Overhead Arm Clap x 20 IC
- Merkins x 10 IC
Mosey to block pile, each PAX grabs a block and heads back to the “track” used for the PT test.
Four cones set up around the “track”. Split PAX into two groups; blocks are kept at two of the cones. PAX run around track, stopping at each cone for an exercise.
- Overhead Press with block
- Curls for the girls with block
- Merkins
- American Hammer
Lap 1: 20 reps of each exercise at each station
Lap 2: 25 reps of each; increase reps by 5 each lap
Called for time after Lap 4 (35 reps each exercise); put blocks away and circle up by the shovel flag for some dealer’s choice mary:
- Rock Drop: Gas Pumps x 10 IC
- Utah: LBC x 10 IC
- 7-11: Iron Cross x 10 IC
- Fishwrap: Flutter kicks x 10 OYO
- Fast Casual: 6″ x 10 IC
COT:
- FNG: Dave Barker (49), IT Manager, from Chicago area, grew up in Northern Ohio, married, with 2 kids; oldest is at RBHS, youngest is a LMS, Cubs fan; Chicago -> Windy City -> Bears -> “Da Bear”
- Announcements:
- BRR this weekend
- Cheech 10K, 3 November
- Christmas Party in December
- Adopt a Highway: let Recall know if you are interested in helping out; focus would be in front of the AO (New Providence Elementary)
- Prayer requests:
- Brooke Turner, fighting cancer and husband passed away recently
- Rob Ramos, Lisa Albertini, and Dear Diary fighting cancer