Conditions 45 ° F
No FNGs
Disclaimer
Finally, its its colder. Not easy to get out of a warm bed and step into the gloom. And it will only get worse. But, thanks to the men I share this AO with I have the motivation to get moving. Bonus, its beanie weather.
Being colder I thought it would be a good time to turn up the H.E.A.T.
WARM UP
SSH 20 4CT IC
TTT FULLY ERECT 4CT IC X10
IMP WALKERS 4CT IC X10
LBAC 10/10, OH CLAPS, SEAL CLAPS ALL 4CT IC
The thang,
H
Happy Jacks 5 SSHs 4ct ic immediately followed with 2 jump squats rinse and repeat no rest x 10 rounds. Gets the heart rate up!
E
Escalators up and back down
10 merkins, 20 burpees, 30 BBSUs, 40 squats, 50 lunge walks .THEN back down. 50 reverse lunge walks,40 squats, 30 BBSUs, 20 burpees, 10 merkins.
A
A.T.M.s
Alternating shoulder taps 15 4ct IC , 10 Tempo merkins(down 1.2.3. Up on 4) 10 4ct Mtn climbers . X 3 rounds
T
Thunder Struck burpees with running in place while not doing burpee. Make it through whole song burpee on “Thunder or Thunder Struck”.
End with merkin ring of fire increase by 2 each round all waiting pax hold plank 2,4,6,8 .
Definitely warm now!
Announcements
10/26 Go Leo Go, F3 Speed4Need needs help set up, at F3 tent, take down, runners.
11/16 Cheech 10K
11/23 Hairy Bison
12/14 F3/FiA Christmas party
2/15 Dam to Dam
3/27-28 P200 Snakepit team needs runners
Prayers
Emmy needs good employee to fill spot
Deadstick continued healing and follow up with MD.
Brainiac labs good(praise), medical, work.
Katniss mother has to have another open heart surgery to replace mitral valve
Devo,
The Ultimate Fighter
“Being God’s man means being a man who is ready to engage in combat with the Enemy.”