When: 2019/10/14
Weather: 68
QIC: Yo – Gi
Pax: Knobby, Paycheck, Speedwalker, Spirit Fingers
YHC calls for a Warmorama lap around the school.
Warmorama:
Fwd arm circles x15 IC
Rev arm circles x15 IC
Low Slow Squat x15 IC
SSH x15 IC
IW x15 IC
Windmills x10 IC
Thang 1: Light Pole Suicides
Round 1 – Practice run without exercises using 5 light poles.
Round 2 – 5 HR Merkins/10 Jump Squats at each pole (6 poles).
Thang 2: Hopped the fence to do a ladder of knee to ab pull-ups and some core work.
A different core exercise was called after each round of pull-ups until we reached 5 knee to ab pull-ups.
(Flutters, LBCs, Rosalitas, Hello Dollys, Heels to Heaven)
Thang 3: Mosey to the top of the hill. Two rounds consisting of jogging to the bottom, doing the called exercise, and sprinting back to the top of the hill.
Round 1 – 25 plank Jacks
Round 2 – 25 shoulder taps
Mosey to the brick platforms for a quick pain station triple nickel stop.
5-10-15 – Box jump burpees, dips, & incline merkins
Prayer Requests
- Prayers for all our brothers who have any unspoken requests.
- Paycheck’s friend having bypass heart surgery this week.
- Cooks for Christ this Thursday.
Annoucements: Run group tomorrow and WARPATH will be held at the downtown FDTC parking garage on Wednesday.
Location: 320 W Cheves St, Florence, SC 29501
BOM led by Paycheck.
Pledge!
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