Since today is No Help’s last day before surgery, we will call this the No Help send off workout. We are all looking forward to the No Help welcome back workout in the near future.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
Mosey through parking lot. High knees, regular, butt kicks, regular.
Mosey to helipad for COP.
Since Today is October 10, 2017, the exercise rep pattern is 10-10-17 – not based on fertilizer or a locker combination as some pax postulated.
SSH X 10 IC
Merkins X 10 IC
TTT X 17 IC
Windmill X 10 IC
Merkins X 10
Little baby arm circles – 17F and 17R IC
Merkins X 10 IC
BBSU X 10 IC
Imperial Walkers X 17 IC
Merkins X 10 IC
10 Burpees on your own
Squats X 17 IC
Mosey to breezeway in front of the school and find a spot on the wall. Everyone performs wall sit while each pax does 5 squats in turn.
Bear crawl along breezeway to front door.
Everyone assume plank position while each pax does 5 merkins in turn.
Crab Walk rest of the way along the breezeway.
Mosey along sidewalk towards reaper hill.
Find a spot on the wall.
Incline merkins X 10 IC
Step-Ups X 10 Each leg on your own
Dips X 17 IC
Reaper Hill
Partner up.
Partner 1 runs to first set of lights. 10 Merkins. Run back up hill.
Partner 2 does LBC’s until Partner 1 returns. Swap.
Rinse & repeat running backward up the hill.
Changed to 10 Burpees and BBSU. Rinse and repeat doing merkins at lights instead of burpees.
Mosey back to shovel flag.
Russian Twist X 10 IC
Flutter kicks X 32 IC for No Help. Add 6 more IC to remember Cheech.
COT
Announcements
-10/10 Rocky Creek launch
-10/14: Abundant Life 5K at Saluda Shoals
-10/16: Stayed tuned for launch of speedwork at LHS
-10/28: Go Leo Go 5K w/ Speed For Need
-11/11: John Flanagan Memorial 10K
-12/15: F3/FiA Christmas Party
-1/27: GrowRuck weekend
Prayer Requests
Chips’ mom
No Help undergoing surgery tomorrow
No Help’s cousin fighting cancer
Spackle
BOM for No Help
In lieu of a traditional devo, we put No Help in the middle of our ball of man and all laid hands on him, each praying for him in turn.