11 of Surge's finest welcomed me in the Gloom. This AO is always ready to work and this morning was no exception. 5 for SL
Conditions: 34 deg
Intro
FNG = 0
Disclaimer
Prayer
Mosey to front parking lot of school for
COP
-SSH x 10 IC
-TTT x 10 IC
-IW x 10 IC
Once everyone was socially distanced we performed the first set of EMOM.
10 merkins
6 jump squats
4 burpees
performed every minute for 10 minutes
Stargazers on the 6.
50 LBC's
Next set performed non-stop x 6
10 Imperial Walker squats
6 power lunges (right)
6 power lunges (left)
High Plank on 6
50 LBC's
20 Jack knife crunches R and L
Mosey to block pile. Since there were not enough blocks we grabbed 2 bricks each.
Next set was performed non-stop x 6
5 bottom burpees
6 squat thrusters with bricks
7 OH press with bricks
High Plank on 6
Front and Lateral raises with bricks x 20 each
High Plank on 6
20 Mountain climbers, 20 plank jacks
recover bricks
mosey to Shovel Flag for mary
20 flutter kicks IC
20 scissors IC
10 Jack knife crunches each
RECOVER
COT
COR
NOR
Announcements
-Surge Christmas Party (Dec 19th)
-Lexington SAFE Run in Jan
Prayer Requests
-Blue Blood - grandma
-Cramps - family friend with + Covid test
-Keychain - coworker
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