Weather: 70 something
The Thang:
Intro, disclaimer, prayer
Mosey around the entrance to the helipad for COP
SSH x 10 IC
TTT x 10 IC
LBAC x 15 IC f/r
OH Claps x 20 IC
Squats x 10 OMC
Mosey around to grab the Boneyard bricks, then move across to the bus loop
Curls x 9 IC
OH Triceps Ext x 11 IC, rinse and repeat x 3
Squats x 10 OMC
Curls x 9 IC
OH Triceps Ext x 11 IC, rinse and repeat x 2
Squats x 10 OMC
Curls x 9 IC
OH Triceps Ext x 11 IC, rinse and repeat x 1
Squats x 10 OMC
Shoulder Press x 9 IC
Merkins x 11 OMC
Squats x 10 OMC
Shoulder Press x 9 IC
Merkins x 11 OMC
Squats x 10 OMC
Curls x 9 IC
OH Triceps Ext x 11 IC
Squats x 10 OMC, rinse and repeat x 2
Put the bricks back and mosey over to the outdoor gym
Two sets of Pull ups x 9 and Dips x 11 OYO
Mosey back to the flag for Mary
BBSU x 9 IC
Flutter Kicks x 11 IC
BBSU x 9 IC
Flutter Kicks x 11 IC
Plank x 110 seconds
COT
Announcements
- Go Leo Go – See Thumbs Up for details, SpeedforNeed race
- Harbison 50K – 1/5/18
- Harbison 100 – 4/6/18
Prayer Requests
- All those potentially impacted by the hurricane
- Recovery for those ran the BRR
- All those impacted by the events that happened 17 years ago
BOM and Prayer