Date: 2024-10-09

AO: scrooge

Q: Bishop

PAX: Web, Squatter, Bishop

FNGs: None

COUNT: 3

CONDITIONS:

Cooler and awesome

WARMUP:

LAC – 15 IC

Reverse LAC – 15 IC

Big Arm Circles – 10 IC

Reverse Big Arm Circles – 10 IC

Through the Tunnel – 10 IC

Lean Out Toe Touches – Left and Right

Green Sally Up/Down: 1 song for squats, 1 song for merkins

Mosey over to the blocks to pick one up and head to track

THE THANG:

Station work on the track

Timer:

– Rotating between exercises on rounds:

– Round 1: Bear Crawls down and back

– Round 2: Block Lunges down and back

– Round 3: Burpee Broadjumps, down and back

2 other stations, rotating through:

– Thrusters, Curls, Goblet Squats, Sumo Squats, Block Squats, and Rows

MARY:

Mosey to soft surface:

– 10 Block Presses (8 count)

– 10 WW3’s

– Stretch to cooldown

ANNOUNCEMENTS:

Squatter’s wife will be induced Monday if baby doesn’t come before then.

PRAYER REQUEST:

– Web’s coworker

– Squatter’s family during this transition to 9th child

– Bishop’s need to be more proactive in planning dates with his wife so she doesn’t feel disconnected

BOM:

Prayer by Bishop

MOLESKIN:

In a weird turn, but completely fitting for a countdown, the warmup was the longest part. The THANG was actually in the middle, and Mary was short. Turning things on their heads, but that’s how countdowns go.

At the very end, we just did some stargazers and I asked everyone to fully release the tension for a little while. We did that for 20 seconds, but most thought it was much longer. We are not accustomed to be still and silent, but it is helpful.

Got the idea for the Green Sally warmups from Schnitzel, so HT there.