• When: 11/15/2018
  • QIC: Gumby
  • PAX: Medicine Woman, Montross, Gumby

3 HIMS didn’t let a cold rain discourage them from getting better this morning. The night before we had a one pax with his M at the hospital. Another pax with a nagging injury and yet another pax that had to go to the hospital in the wee hours of the morning  for his M’s mom. That knocked the available pax down athe least by 3. Hope all is well men we will be praying for you. Now for the Painlab inspired beat down which is a new style of workout to me.

Warmarama: SSH, Toy Soldiers, Gravel Pickers

Thang: Dips, Incline Merkins, Step ups, Derkins, then on your 6 for the core part of the routine. LBCs, American Hammers,Big Boys, Freddie Mercurys, and Sandy V’s.  All exercises X 10 OYO. Repeat these for the next 35 minutes.

We really started to feel the core work after a few sets and by the end it was a struggle to finish the core work. Great work by all but we’re not done yet. Makhtar  N’ Daiyes X10 IC, Peter Parkers X10 IC, Parker Peters X10 IC. Those were a real crowd pleaser after the core work. With just 30 seconds left 10 burpees  OYO.  Time.

Announcements: Christmas  Town 5K, half marathon Dec 22 ,Operation Sweet Tooth

Prayer Request: Allen Tate mother in law, Bed Pans M, each other