Fun was had for the 8 pax in attendance at The Stand this AM. We worked the core pretty hard but still got in a 1.2 miles: half of those seemingly in bear crawls. Good work this morning, fellas.
Conditions: Mid 50s
The Thang:
Disclaimer
Pledge of Allegiance
BOM
Warm Up Mosey
COP
Plank Jack x 10 IC
Run up & down hill
Merkin x 10 OMC
Run up & down hill
Mt Climber x 10 IC
Run up & down hill
Merkin x 10 OMC
Run up & down hill
Peter Parker x 10 IC
Run up & down hill
Incline Merkin x 10 OMC
Run up & down hill
Parker Peter x 10 IC
Run up & down hill
Decline Merkin x 10 OMC
Hydraulics x 10 IC
Mosey to basketball court & line up on baseline
Burpees x 10 OYO
Lunge width of parking lot
Plank Jack Merkins x 10 OYO
x 5
Plank-o-rama
Bear crawl width of parking lot
LBCs x 10 OYO
Squats x 10 OYO
x 5
Plank-o-rama
Mary
Frozen Flutter x 10 IC
American Hammer x 10 IC
Frozen Freddy x 10 IC
Boat/Canoe
COT & BOM
Devo: Proverbs 15:32 “If you reject discipline, you can only harm yourself; but if you listen to correction, you grow in understanding”
Prayer Requests:
-Unspoken
-No Help & Shake-n-Bake
-Icarus’ XC team at WKHS
-Pax of The Shore
Announcements:
-The Stand & SnakePit will be adopting a family for Christmas. Donations accepted.
-10/28 New Bike AO launch
-10/28 Go Leo Go 5K with Speed For Need
-11/11 John Flanagan Memorial 10K
-12/15 F3/FiA Christmas Party
-1/27 GrowRuck Weekend