17 PAX come out of the gloom this morning and posted for a weinke-less workout. Forgot it at home so I to had use my photographic memory for the workout. Great crowd this morning – Kudos to the 8 that posted for Stride Lite. This mornings workout unfolded like this.
Temperature: 49 deg
Intro
FNG: 0
Disclaimer
Prayer
COP: SSH 15 IC, IW 15 IC, Plank Jack 15 IC, Bert Reynolds 15 each IC
Mosey to Block pile and line up on the curb in front of the breeze way facing the parking lot.
4 rounds: Overhead carry to opposite side of parking lot and back, 20 block swings, 10 thrusters, 50 LBCs
mountain climbers for 6
return blocks
Grab two blocks line up on service road facing the band field.
3 rounds: 30 weight drops (ask iMom for a demonstration), 30 Forward/Lateral raises, 30 Svend presses (google), bear crawl down and back
20 weight drops, 20 forward/lat raise, 20 svend presses, bear crawl down and back
10 weight drops, 10 forward/lat raise, 10 svend presses, bear crawl down and back
return bricks.
line up in a “single file” line and Indian Run around the high school. Indian Run turned in to a run group upon endex. In & Outs waiting on the 6.
Final Recover
COT
name-a-rama
count-a-rama
Announcements:
Go LEO 5K – Oct 27 *Coupon code : f3leo*
Lexington Brew Ruck – Dec 8
Harry Bison – Nov 8 *Free*
GoRuck Reunion – April
P200 – teams forming
Cook out at Kenwoods – Tonight *check the message boards*
Honey Boo Boo – help veterans move – after Saturday BC
Prayer Requests:
Sundrop – Neighbor (heart attack with 3 stints)
Grave Digger – Mom
Parking Lot – Mom, Grandmother, Dad
BOM