Conditions: BEAUTIFUL!! Fall has finally arrived!!!
BOM
Disclaimer
It has been a few week since YHC has been able to post at Python due to knee and shoulder surgery. With things starting to gradually feel better YHC decided to lead this morning and push himself. YHC was surprised that many of the exercises hurt more than he thought they would. Thankfully the PAX are used to YHC having to modify his own Q. Thanks Honeybun (R) and Katniss for allowing me to lead you guys again!
COP
TTT x 10 IC
LBAC x 10 IC (F&B)
SSH x 10
Michael Phelps x 10 IC
Windmill x 10 IC
The Thang
1 minute AMRAP of the following exercise followed by 30 seconds of rest.
Goblet Squat
High pull
Swings
Thruster
Deadlift
Curls
OHP
Rinse and repeat!
Flutterkicks AMRAP x 1 minute
American Hammer AMRAP x 1 minute
COT and BOM
Announcements
HONEYBUN HAS RECEIVED THE INFO FOR FAMILIES HELPING FAMILIES….time to start collecting money and deciding what size family we are adopting. Dig deep into your pockets. This is the only Christmas this family will get!
11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
12/1 AO run between workouts
12/8 Lexington Brew Ruck https://lexbrewruck.wordpress.com
12/14 Christmas Party
Sign up to Q somewhere!!!
Prayer Request
Honeybun’s M-health
Katniss M- school
YHC’s M- health
YHC continued recovery
TriDelta
Ebert’s dad
Unspoken