WARMUP:
Side Straddle Hop – 20 (cadence)
Weed Picker – 10 (cadence)
Imperial Walkers – 10 (cadence)
Sun Gods
Michael Phelps

THE THANG:

Intro:  YHC wanted to make sure that we showed the community that F3 Cherokee cares, and that WSR isn’t afraid to shoulder some heavy burdens thrown their way.  We did more or less a straight ruck, but with a time hack.  With us trying to raise more food for Must Ministries, we had to also carry the weight we brought with us (20# or 1 burpee penalty for no food).  We used IKEA bags to carry the weight, and the PAX, including YHC, hated the hell out of them

Workout:

– 20# weight penalty – A Burpee for every pound missed (we did 20 burpees)

– 1.2 mile ruck – 2 PAX will carry 80# sandbag.
We will carry 4 IKEA grocery bags filled to the top (or what the bag can hold/sustain)
All PAX will have a sandbag except for PAX on 80# .  We had enough PAX, so we had one not carrying anything to allow rotations

– Time Hack – We will have 20 minutes to finish the loop. If we miss the time, we will do the following w/ sandbag and ruck on:

20 squats
20 curls
20 dead lifts
20  bent over rows

– If we drop or set down a sandbag or grocery bag

1st time – 5 merkins
2nd time – 5 squats
3rd time – 5 OHP
4th time – monkey humpers
Rinse & Repeat

We were fortunate that we only missed the time hack once and only had one penalty by putting stuff down. It was a great BD, and we ended up pulling together 169# of food. The IKEA bags ranged from 37# at the low end and 57# on the high end.

MARY:
N/A

ANNOUNCEMENTS:
Holiday Lights 5K, Must Ministries, Angel Tree

COT:
Prayers for everyone to have a safe, awesome Thanksgiving, prayers for those struggling with losing a loved one around the holidays, prayers for those battling depression this time of year, and prayers for those who aren’t as blessed as us in the immunity that we can help shoulder some of their burdens and help where they are struggling.