Form was the focus of the morning. Buzzsaw would have been proud, but, alas, he wasn’t there. It wasn’t a fast-paced smokefest but it was an effective workout. The 9 men in attendance got better today.
Here’s what we did:
Conditions: High 60s, Humid
The Thang:
Disclaimer, BOM
Mosey around toward blocks
COP
- Hillbilly x 10 IC
- SSH x 10 IC
- Plank Jack x 10 IC
Mosey to grab a block
Station 1
- Alternating merkins on block x 10
- Squats (block behind neck) x 10
- Mt Climbers x 10 IC (slow count, knees to block)
- x 3
Grab block and carry to:
Station 2
- Curls x 25
- Shoulder press x 25
- BBSU (feet in block)
- x 3
Grab block and carry to:
Station 3
- Block swings x 10
- Thrusters x 10
- Blockees x 10
- x 3
Return block and run back to flag
90 seconds of Mary
- Frozen Flutters x 10 IC
COT & BOM
Devo: Jesus calls us to help
Prayer Requests:
- Coon Dog’s Cousin
- No Show
- Marriages
- Our Nation
Announcements:
- 10/18 The Gauntlet begins
- 10/26 F3 Lexington Blood Drive. See Booster for details
- 11/13 Cheech 10K. Register here: https://lexingtonhalf.com/pages/race-10k.php
- Smoking Mountain Relay team is forming