Warmorama – Mosey with high knees, butt kickers, right side straddle, left side straddle to back of the high school gym. Circled up for the welcome and 5 core principals. Each worth 5 burpees. Mission statement also worth 5 burpees. Creed was stated but we moseyed on to “The Thang”

 

The Thang – Mosey to the bottom of the hill on the back side of the high school.

• Began with bear crawls to the second light pole and plank on the six man.
• Slow 5 count hand release merkins quantity 20. That worked the arms.
• Next was legs. Pulsing lunges in cadence for two light poles followed by 20 pop squats.
• Next was a push pace run for 2 light poles with a plank on the six.
• 20 Mountain Climbers with right knee to left elbow then left knee to right elbow.
• Push pace two more light poles.
• Core work with 20 war hammer sit-ups.
• Bernie Sanders up the hill to the “Do Not Enter” signs, planking on the six.
• More Core work with 40 double crunches.
• Another push pace to the end of the school building.
• Back to 15 hand release Merkins slow and deliberate.
• Mosey to the middle of the school plaza area for 20 slow dips.
• Step ups right leg qty 20.
• 10 very slow dips
• Step ups left leg qty 20.
• 10 normal dips.
• Move to stairs for some 20 right, 20 left and 20 both calf raises.
• Move to the rock bed by the gym for 20 full curls using rocks, 7 slow half way up and down, 7 slow half way down and up.
• Bernie Sanders back to the flag.
• V sit for 60 seconds to end the workout.

Announcements – Check slack for Speed for Need event this weekend and a couple more in October. 3rd F breakfast is Friday Oct. 4th. Check slack for beatdown time and location.

Prayer Request – Jack Bauer’s wife is having a surgery, Maaco’s relatives are victims of flooding in North Carolina. Prayers to all those impacted by the storm.

Thanks to all for your hard work today. I know I’m feeling a nap will be required before this day is over.