One Minute Warning:
Disclaimer:
Prayer:
The weather: 38, and rain
Got to say, some days are definitely harder than others, and YHC was not especially jacked about this cold, wet morning. But, thankful for the two that showed up and held me accountable.
Credit: stole most of this weinke from one of my favorite Q’s, Escobar.
Drive over to the covered area in front of school (Drovsey??)
Circle up:
15 Side Straddle Hop X15 IC
Merkins X15 IC
Run in place (1 Min)
Mt Climbers X 15 IC
Run in place (1 Min)
Air Squats X 15 IC
Run in place (1 Min)
Burpees X 10 OYO
Cone Shuffle and Burpee:
Set up 8 cones about 10 yds apart. Run forward, karaoke, backpedal around all 8 cones then 1 burpee.
Rinse and repeat adding a burpee each round up to 10 (i.e. 1 then 2 then 3 then 4….)
Total of 55 burpees
Core Ladder:
In and outs X 12 IC
Bear crawl 20 yds and back
In and outs X 12 IC + Oblique raises (each side) X 10 IC
Bear crawl 20 yds and back
In and outs X 12 IC + Oblique raises (each side) X 10 IC +American Hammer X 10 IC
Bear crawl 20 yds and back
In and outs X 12 IC + Oblique raises (each side) X 10 IC +American Hammer X 10 IC+ Peter Parkers X 10 IC
Bear crawl 20 yds and back
Line back up and Rinse and Repeat Cone Shuffle with Burpee (except ladder down this time)
Run forward, karaoke, backpedal around all 8 cones then 10 burpees.
Rinse and repeat subtracting a burpee each round down to 6 (i.e. 10 then 9 then 8 then 7….)
Total of 40 burpees
Mary:
50 LBC’s
25 BBSU’s
15 Flutter Kicks IC
RECOVER!
Announcements:
- New AO in the morning
- Cajon has the QIC on Tuesday
- Tomahawk may close on Thanksgiving.
- Christmas party on Dec 14th.
Prayer Request:
- Grave Digger’s Mom
- Brick’s Friend Johnathan going through Chemo.
- Cajon’s Upcoming Surgery