First time having the Q at C.A.T. and I was welcomed by 10 PAX in the gloom. YHC had a planned course of action, but strayed from it. Hard to draw up a Q with no running involved, but up for the challenge. Solid group at C.A.T., mumble chatter level 11 would be accurate. 4 PAX for RL.
Conditions: 70’s
Intro
FNG = 0
Disclaimer
Prayer
Boot Camp:
Slowsey to practice field for COP.
SSH x 20 IC
Frankensteins x 10 IC (never doing again)
TTT x 20 IC
Dirty Birds X 10 IC
Merkins x 20 OMC
(stay in high plank) Plank Jacks x 20 IC
(low plank) Peter Parkers x 10 each OYO
Super wings x 20 IC
Side Plank hip touches x 20 OYO
Plank on 6.
Recover
Block Pile
Line up on goal line:
10 block burpees lunge to midfield reverse lunge back
20 block merkins bear crawl to midfield crawl bear back
20 block squats plank walk to midfield reverse plank walk back [wayward son = pro at the plank walk}
10 thrusters broad jump to midfield broad jump back
20 block swings overhead block carry length of field 20 block swings overhead block carry length of field back
20 Big boy sit ups with block OYO, Plank on block for 6
(In high plank) Mountain Climbers x 20 IC
(on your back) 30 chest presses with your block x 20 OYO
Flutter kicks x 40 IC
Horizontal Flutter kicks x 20 IC
10 block burpees > block lunge to midfield 20 block squats > reverse lunge with block to end of field > 10 block burpees at opposite goaline. Block lunge to midfield 20 block squats > bring blocks back to pile.
RECOVER
Counterama
Namerama
Announcements
-Runvergence for Cheech 1 year.
-Reaper Half
-Sweet baby O
-Stomp the Swamp 5K August 25th
Prayer Requests
-Moist(Praise) Niece
-Irrev : daughter having Wisdom teeth taken out
-Cramps: Co-worker and Friend losing her husband
-Everyone who has to be outside for work
Devo:
Isaiah 40:31
“But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary, and they shall walk, and not faint.”