WARMUP:

Side Straddle Hop (IC) x 15
Merkins (OC) x 10
Weed Picker (IC) x 10
Imperial Walkers (IC) x 10
Sun Gods (OYO)

THE THANG:

Ladder Exercise. Start with 1 Lap in parking lot then add an exercise. repeat lap, exercise and add the next exercise till all exercises are done in 1 set.

1 lap
20 Bench
20 Squats
25 Overhead press
50 Mt Climbers
20 Bonnie Blairs
15 Burpees

MARY:

N/A

ANNOUNCEMENTS:

Speed for Need: November 18th

COT:

Rusty – Prayers for health, he has some tumors found in his neck
Rick – Another month of treatment for bladder infection before treatment for pancreas
CP FIL Mike – In hospice, prayers for health and time with family
Casey – prayers for mental health to find his motivation again and to come out to F3
Daisie – prayers for relationship, motivation and mental health to want to keep showing up and not to isolate and detach during time of difficulty