• When: 2021-11-04
  • QIC: Cramps
  • The PAX: HBB, Hoist, Dangle (R), Cramps


4 Horsemen

4 men posted ITG on a cold drizzly morning.  Work was put in.  Didn't take long before we warmed up.  Kudos men!

Intro

Disclaimer

FNG - 0

Morning Prayer

Mosey to Breezeway

COP
-TTT x 11 IC
-IW x 11 IC
-SSH x 15 IC

count off by 1 and 2s. Partner Up.

As a team complete the exercises. Player 1 performs exerises, Player 2 runs the length of the breezeway and back. Move on to the next exercises once reps are completed.

50 burpees
100 merkins
200 squats
300 big boy sit ups
200 squats
100 merkins
50 burpees

RECOVER

1/2 of Ab Ripper
1) in & outs
2) bicycles (fwd/rev)
3) crunchy frog
4) wide leg/cross leg sit up
5) hip rock and raise
6) pulse ups

RECOVER

COT
COR
NOR

Announcements
-fill the Q sheet
-Nov 13: Cheech 10Kn
-Dam2Dam teams forming for Jan.
-FHF (Kenwood point man) @

Prayer Requests
-HBB/CW grandpa
-Dangle's friend
-injured PAX


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