Q: Ken Doll
PAX: Soaker, Rock Drop, Alter Boy
FNGs: None
COUNT: 4
CONDITIONS: 64 degrees, hilly
DISCLAIMER
OPENING PRAYER
THE THANG:
Mosey to Old Mill to appease the runvergence
COP
IW x 10 IC
Good morning x 10 IC
Hillbillies x 10 IC
Mosey to the hill & down it
Run up – 20 squat jumps
Run down – 20 merkins
Decrease 5 reps each round
R&R w/ Hip Openers & Diamonds
Gassers up the hill x 4
Mosey to corner of Harmon & Butler
Run to Crout – 10 squats, 10 merkins
Run back
Run to Crout – 10 squats, 10 merkins
Run to Oswald – 10 squats, 10 merkins
Run back
Run to Crout – 10 squats, 10 merkins
Run to Oswald – 10 squats, 10 merkins
Run to Creps – 10 squats, 10 merkins
Line up at Creps – sprint to Efird
Line up at Efird – sprint to Creps
x 3
MARY:
Mt Climbers x 10 IC
Plank Jacks x 10 IC
Hydraulics x 10 IC
World’s Greatest Stretch
Mosey back to the flag
ANNOUNCEMENTS:
Shirt order
11/9 Cheech 10K
11/16 Run Hard 5K
COT:
Prayer Requests:
Sarah
Good Hands & Mom & Dad
Roberts family
Dunphy’s Dad
Soaker’s Daughter
DEVO: Don’t be anxious