Q: Ken Doll
PAX: Bare Market, Muggy Tape, Genie
FNGs: None
COUNT: 4
CONDITIONS: High 60s, slight mist at times
STRIDELITE: Bare Market
DISCLAIMER
OPENING PRAYER
THE THANG:
Mosey to car parking lot
COP
Good Morning x 10 IC
TTT x 10 IC
IW x 10 IC
Michael Phelps x 10 IC
Line up at curb
Plyo Ladder
Tysons x 10
Run to far curb
Burpees x 5
Run back
Next round: Add Squat Jumps x 10
Next round: Add Mt Climbers x 10
Next round: Add Plank Jack Merkins x 10
Next round: Add Hip Openers x 10
Next 4 rounds: Go back down the ladder subtracting the next exercise
Mosey to blocks, grab one, and line up at curb
EMOMs
10 Curls, 10 Presses, run to far curb, time remaining is your rest
R&R for 10 minutes
Back to the flag
ANNOUNCEMENTS:
11/9 Run Hard 5K, 10K, Half
11/16 Run Hard 5K (kid race needs buddy runners)
1/25 Scandinavian Relay
COT:
Prayer Requests:
-Sarah
-Good Hands & family
-Dunphy’s Dad
-Country
-Marriages
DEVO: Romans 8:1