5 Pax posted on a Saturday morning and got better. All 3 Fs were present. Strong Work Men!
Conditions: Chilly
The Thang:
Disclaimer/BOM/Prayer
Mozey through the parking lot circle up in the back parking lot, between the portables, down the ramp, to the basketball court by the play ground
- SSH x 15 IC
- TTT x 15 IC
- IW x 15 IC
- Squats x 15 IC
- LBAC x 10 IC each way
- OHAC x 15 IC
- DirtyBird x 15 IC
- TTT x 15 IC
Mozey to the brick pile, each pax get a cinder block, mozey to long side of basketball court for Funness aka Burpee Block Routine + a Napalm
- 1 Block Merkin
- 1 Squat
- 1 Curl for Girls
- 1 Shoulder Press
- 1 Tricep Press
- Lunge with block to the other side
- Increase each exercise by 1 rep, Rinse and repeat until time is called.
After 5 reps, Mozey to the Track for 1 lap indian run (running is recovery)
Back to the blocks for TTT x 10 IC, and then Reps 6, 7, and 8
Mozey to the Track for 1 lap indian run
Back to the blocks for TTT x 10 IC, and then Reps 9, 10
Mozey to the Track for 1 lap indian run
“Circle” up for Dealers Choice Mary:
- Quis – Russian Twists x 10 IC
- Swanson – LBC x 15 IC
- Fast Casual – Flutter Kicks x 15 IC
- Boo – Heal Touches x 15 IC
- Wilbur – Freedy Mercuries x 15 IC
- Quis – Boat Canoe OMC
Return blocks to block pile, Indian Run back to SF
COT
- Count-o-Rama
- Name-o-Rama
Announcements:
- 11/21 – Families Helping Families Phone Bank 4:30, 5:30, and 6:30
- 12/3 – Lexington Parade
- 12/15 – Christmas Party
- 12/30 – Cottonmouth
- 1/27 – GrowRuck
- 3/2018 – P200: See SawWhat?! for more info
Prayer Requests:
- DearDiary making Progress
- Flanagans
- Cummings Family
- Merk Family
Devo:
Accountability: It is that time of year when the weather gets cold, and the tendancy to skip workouts increases. Find a brother to post with and get better. Cannot express how important this is.