| Nice weather for a Friday in October!! Here we go
Warm Up (in cadence) |
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| 5 Burpees OYO | LBC x 10 | |||||
| Merkins x10 | 5 burpees OYO | |||||
| 5 Burpees OYO | Flutter kicks x 30 | |||||
| Mosey to wall | ||||||
| Mike Tyson’s 2 rounds of 15 | ||||||
| Wall sit with shoulder press 2 rounds of 15 | ||||||
| Mosey to parking deck (Run up to top) | ||||||
| Partner up (one running stairs & other exercise) | ||||||
| 100 peter parker merkins | ||||||
| 200 LBC’s | ||||||
| 300 flutter kicks (modified to 200) | ||||||
| McQuitters wall | ||||||
| Dipps – 2 rounds of 10 | ||||||
| Step ups 2 rounds of 10 | ||||||
| Down South Street | ||||||
| 10 Sumo squats at each light pole on right to first light | ||||||
| Backwards run between light poles | ||||||
| 10 merkins at each light pole on right to the second light | ||||||
| Mosey to Old court house Parking lot for some flutter kicks before a jail break to start | ||||||
| Announcements | ||||||
| Prayer request – remember the guys in the Tuna 200 , All of the teenager & these heading to college, Roscoe’s request | ||||||