DATE: 2023-10-09

AO: rumble

Q: Sharpie

PAX: Big Hurt, Wee Man, Dipstick, Yogi, Green Egg, Mr Rogers, Frodo, Sharpie

FNGs: None

COUNT: 8

WARMUP: ssh 15ic

little arm circles 15ic Forward and reverse

overhead claps 15ic

through the tunnel 10ic

Imperial squatters 10ic

Mosey to the back of the school

THE THANG: 10 workout zones with specific exercises and reps at each zone

Zone 1 30 sandbag reverse lunges

Zone 2 500m row

Zone 3 30 step ups

Zone 4 30 weighted big boys

Zone 5 200 side straddle hops

Zone 6 blocks farmers carry length of the tunnel and back

Zone 7 run around school

Zone 8 sandbag shoulder throw

Zone 9 hair burners 2x

Zone 10 20 blockees

MARY:

ANNOUNCEMENTS: spartan Deka October 21st, spartan beast November 18th

PRAYER: Dipsticks father and grandmother, big hurts grandparents, green eggs test, Callie Weatherford,

COT:

thank you for letting me lead today. I’m doing the deka in 2 weeks so I wanted to try some of the exercises and I figured it would be fun to do it together. seemed like most pax enjoyed it and was able to get.most of the stations complete. would definitely like to do it again sometime.