Tour the AO – with a block and a clock

19 PAX met in the 60 degree gloom at Arrowhead.  Bring your block, they were told.  Luckily the rain held off and the wind remained relatively calm.  Perfect for a tour with a block and a clock.
DISCLAIMER
PRAYER
COP

The warmup

• SSH X20
• Merkins X10
• Willie Mays Hayes X10
• Shoulder Pretzels X20 (where is Honcho?)
• LBAC X20, then reverse
• Mosey with your block to the railroad tie wall

THE THANG

• Dips X30 seconds, recover X15 seconds
• Step-ups X30 seconds, recover X15
• Mosey with block to small hill near school
• Run up and down hill for 45 seconds (about 3 laps)
• Mosey with block to side of school building
• Wall sits X30 seconds, recover X15
• Merkins X30 seconds, recover X15
• LBCs X 30 seconds, recover X15
• SSH X 30 seconds, recover X15
• Mosey with block to pull-up bars
• Pull-up or body rows X30 seconds, recover X15
• Big-boy sit-ups X30 seconds, recover X15
• Overhead block presses X30 seconds, recover X15
• Merkins X30 seconds, recover X15
• Mosey with block to diagonal corner of building
• Wall sits X30 seconds, recover X15
• Merkins with rotation X30 seconds, recover X15
• Imperial Walkers X30 seconds, recover X15
• Mosey with block to track
• Block curls X30 seconds, recover X15
• Squats (with block) X30 seconds, recover X15
• Flutter kicks X30 seconds, recover X15
• Mosey with block to corner of track
• Merkins X30 seconds, recover X15
• Overhead block presses X30 seconds, recover X15
• Mosey back to shovel flag
• 10 Burpees OYO

CIRCLE OF TRUST

Welcome to FNG Anthony Kiech, nicknamed “Stitch” due to his statement (complaint) about having a “stitch” in his side after the workout.
PRAYER
MOLESKIN
Devotional – Philippians 2:4 – not looking to your own interests but each of you to the interests of others”.  I try to live by this verse, waring “I AM SECOND” bracelet reminds me of this.  Although it is in our nature to be selfish, I am best when I put other’s needs first.  We should constantly remember this and continually strive to put others first in our lives, starting with our Savior.
ANNOUNCEMENTS