DATE: 2023-11-01

AO: rumble

Q: Paycheck

PAX: Frodo, Yogi

FNGs: None

COUNT: 3

WARMUP:

i.

– Forward and Reverse Arm Circles x 10

– Low, slow squat x 10

– Popsquats

ii.

– Mosey to rockpile

– Pavel Squat and Pry with rock

– Halos with Rock x 10 each direction

– Good Mornings with rock

-Rinse and repeat

– Bent row and hold, 15 seconds

– Standing lateral raise and hold, 10 seconds; rotate left 10 seconds; rotate right 10 seconds; center 10 seconds

iii.

-Mosey to Planter box

Lightpoles: high knees; reverse high knees; Mosey

THE THANG: ISO THANKFUL TO SEE NOVEMBER

1. Planter Box area

– Isometric calve raise- use curb

– Planter box squat and hold. Point of contact: ball of foot

– Gas Pumpers x 20

– Incline Merkin, pause 30 seconds

– Concrete Merkin, chest down 15 seconds; on center 15 seconds ; staggered 15 seconds(x2); on center 15 seconds

2. Mosey to cafeteria:

–  High knees 20 yards; reverse high knees 20 yards

– Bear crawl to bike rack

– 30 second wall sit

– Slow-motion Cuban night club against wall x 5

– 15 second wall sit

3. Back Parking loop:

– Karaoke 1/2; switch sides back

– Slowsey 1/2; jailbreak back; flapjack

– Mosey / high knees to rock pile (lightpole alternates movement)

4. Rockpile Heavy- 3 rounds:

– 5 curl to overhead press; 10 hand release Merkins

Mosey/ High Knees to Concrete Square

5. Mary- 10 min:

Frodo(first to arrive back):

—Heel taps x 15

— Big Boys x 15

—American Hammers x 15

Yogi (second to arrive back)

—High Flutters x 15

—Dying Cockroach x 15

Paycheck (last to arrive back)

—Heels to Heaven

6. Cooldown

– misc

COT:

prayer- Paycheck

– may our deeds shine brighter than our words, as we lead by positive example, and shine a light to the Lord.

– for all the leaders in all lands to be shaped by God’s hands, and grant us safety

Pledge