Something about this AM’s weinke didn’t quite sit right so a last second weinke audible was called. YHC went to a repeat of Tuesday’s Shawshank workout. Nice and slow and effective reps, focusing on form. It was a good morning in the gloom.
Conditions: 70s, Humid
The Thang:
Disclaimer, BOM
Mosey around toward blocks
COP
- SSH x 10 IC
- TTT 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 up to the track:
Station 2
- Curls x 25
- Shoulder press x 25
- BBSU (feet in block)
- x 3
Grab block and carry back down the stairs:
Station 3
- Block swings x 10
- Thrusters x 10
- Blockees x 10
- x 3
Return block and run back to flag
COT & BOM
Devo: Psalm 117
Prayer Requests:
- No Show
- 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