Intro, disclaimer, prayer
Mosey to top of Cemetery Hill for COP
SSH x 10 IC
TTT x 10 IC
Warm-up stretching
EMOM, 5 rounds each time
Run, Squats x 10, Calf Raises x 10
Run, Lunges x 10
Run, Sumo Squats x 10, Calf Raises x 10
Run, Alt Lunges x 10, Calf Raises x 10
Run, Squats x 10, Calf Raises x 10
Mosey back to flag
Cool down stretching and core work
Announcements
10/16 – 5K, see Shake and Bake for details
10/?? – Need for Speed 5K, see Thumbs Up for details
11/13 – SAFE Lexington/Cheech 10K
Prayer Requests
Continued prayers for No Show
Devo/BOM