10 x 10 (+1 more)

13 PAX showed up in the crisp gloom of Iron Horse for YHC’s 38th Birthday Q.
DISCLAIMER
PRAYER
COP

Motivators from 7 IC
LBACs forward & backwards x 10 IC
Seal Claps x 10 IC
Shoulder Pretzels x 10 IC
Imperial Walkers x 10 IC
Frankensteins x 10 IC

Oh yeah….and a burpee train.

THE THANG
Simple workout, but effective. 10 exercises x 10 reps each. After each round, run a stair lap. Then, add 1 rep to each exercise per round. (Rnd. 1 = 10 reps per exercise, Rnd 2 = 11 reps, Rnd 3 = 12 reps, etc.)

Exercises:

• Merkins
• Overhead Press
• Rows
• Curls
• Burpees
• Kettlebell Swings
• Dying Cockroaches
• Spiderman’s
• LBCs
• Squats

MARY
No time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Nothing much…. Just grateful for another day.
ANNOUNCEMENTS
F3/FiA Convergence, next Saturday, November 23rd. Founders Park field, 6-8am with Breakfast Tailgate to follow.