One Minute Warning:
Disclaimer:
Prayer:
The weather: Windy and low 50’s
Warm up Mosey and Circle up
SSHX15IC, 5 Burpees OYO, WindwillX15IC, 5 Burpees OYO, Imperial WalkersX15IC, 5 Burpees OYO, TTTX15IC, 5 Burpees OYO
The Thang: Core Ladder and Run
Perform one called core exercise then run a lap in parking lot, when you return perform previous exercise and added one, then run again. Rinse and repeat for 5 total rounds
Exercises were all IC and as follows: In and Outs, Mt. Climbers, Iron Crosses, Plank Jump-ins, and finally V-ups.
The Other Thang:
Mosey to the Soccer Fields and Partner up on the goal line.
Round 1: P1 is doing a bearcrawl/merkin combo 30 yds and back while P2 is doing LBC’s until P1 gets back
Run 100 yds and back.
Round 2: P1 is doing a reverse lunge/squat combo 30 yds and back while P2 is doing American Hammers until P1 gets back
Run 100 yds and back.
Round 3: P1 is doing a broad-jump burpee combo 30 yds and back while P2 is doing hold high plank until P1 gets back
Run 100 yds and back.
RECOVER!
Announcements:
· Cheech 10K is this weekend
· Christmas Party at Bricks house 12/3 @5PM
· Light House for life ruck in January
· D2D in February.
Prayer:
· Mitch
· Coon Dog’s Friend
· Gusher’s Dad
· Cheers’ Nephew
· Hash and his M