Date: 2024-11-06

AO: rumble

Q: Gov’nah

PAX: Schnitzel, Sharpie, Yogi (Florence)

FNGs: None

COUNT: 4

CONDITIONS:

Little humid for Nov.

WARMUP:

LAC IC x 10

HOC IC x 10

LAC reverse IC x 10

Abe Vigoda IC x 10

Squat IC x 10

Flutter Kicks IC x 30

High Plank Shoulder Taps IC x 10

Merkin IC x 10

THE THANG:

Mosey to Side parking Lot

25 Rocky Balboa

20 decline Merkins

Bear Crawl to first median 20 yrds

10 Burpees

Bear Crawl to next median 20 yds.

10 burpees

Mosey to Breezeway

Lunge 1/2 way 10 yds

Mosey to end of Breezeway

head over to brick benches

10 set ups each leg

20 Dips

20 decline merkins

rinse and repeat

Flutter Kicks IC x 20

LBC x 25

Freddie Mercury’s IC x 10

American Hammers x 25

Mosey back to breezeway

Karaoke 1/2 breezeway, switch sides for second half

back to second median

10 burpees

Crawl Bear to 1st median

10 Burpees

Crab walk to start

head to grassy area

High Plank 1 min

Low Plank 1 min

Head back to Parking lot

MARY:

Flutter Kicks IC x 30

Hello Dollies IC x 15

V-ups IC x 20

Gas Pumpers x 20

Various Stretches

ANNOUNCEMENTS:

Veteran’s Day Convergence and Ruck

Scrooge CSAUP Dec 14th

PRAYER REQUEST:

Schnitzel’s praise/prayers for his wife’s health journey

Gov’nah feel better

BOM:

Sharpie

Pledge

MOLESKIN: