Day: February 7, 2022

Five runners and two ruckers didn’t let the cold get in the way of getting a little better.

Pledge

Everyone stayed to discuss LDP, Leadership Development Process

Announcements: Retreat coming up in Flat Rock, Rice n Beans Tuesday at 6:00 pm, GrowRuck events coming up

Prayer requests: Tesla and family, Roundup daughter, Watts Up family, pax traveling

YHC took us out

Always an honor

Tiger

With a bad hitch in my giddyup, ain’t no upper body for Spiderman for the foreseeable future, but these stellar PAX came out and crushed some heavy duty hits.

I didn’t realize Tube was to be the Q(no biggie) as I intended to lead for all of February, but body’s age and crap happens.

Thanks for Breaker Breaker, Nutria, and Serena for coming out to play.

WarmUP:

SSH – 20 IC
Squats – 15 IC
Merkins – 10 IC

Pledge

Next up, s whole bunch of exercises with 50 seconds on and 10 seconds of rest.
Merkins
Squats
KB Swings
Bent Rows
Halos
Curls
Squat Curl Press
Shoulder Press
Low Slow Squats
More Curls
Tricep Extensions
Calf Raises
Derkins
10 Merkins IC, hold 10 Mnt Climbers IC

CORE WORK
Freddy Mercuries
Flutter Kicks
Michael Phelps
LBCs
And something else with a repeat of all these.

Announcements & COT – We out!