Conditions: Gorgeous, dark
BOM
Disclaimer
COP
TTT X 10
Windmill X 10
IW X 10
LBAC X 10 F&B
Michael Phelps X 10
The Thang
Start with 1 set of 4 with each exercise. Increase by 4 reps each set until you do 16 reps and then work your way back down.
Dead Lift X 4, 8, 12, 16, 12, 8, 4
Swings X 4, 8, 12, 16, 12, 8, 4
Goblet Squats X 4, 8, 12, 16, 12, 8, 4
Push Press X 4, 8, 12, 16, 12, 8, 4
American Hammer X 4, 8, 12, 16, 12, 8, 4 (IC)
LBC with leg raised, alternate leg X 4, 8, 12, 16, 12, 8, 4 (IC)
COT and BOM
Announcements
-11/3 GoRuck Tough https://www.goruck.com/tough-challenge-columbia-sc-11-03-2017-21-00-11674/
-11/4 GoRuck Light https://www.goruck.com/light-challenge-columbia-sc-11-04-2017-14-00-11670/
-11/11 Cheech 10 K https://lexingtonhalf.com/pages/race-10k.php
-11/18 Hairy Bison 30K run or 15K Ruck https://www.facebook.com/events/208598906250762/
-12/15 F3/FiA Christmas party (details to follow)
Prayer Request
Hoboken is giving his testimony today at church
YHC has many
unspoken