11 Pax showed up in the cold crisp gloom.
DISCLAIMER
PRAYER
COP
SSH x 25 IC
TTT x 10 IC
WMH – 10ct each side
2x High-knees half way across parking lot, butt-kickers last half
THE THANG
Pax paired up and rotated through 4 stations with increasing reps each circuit.
- Station 1
- Pax 1 – Suicides (half parking lot, full parking lot, half parking lot = 1)
- Pax 2 – Plank
- Pax switch places and repeat
- As Rx – increase by 1 suicide rep each circuit (audible called to remain at 1 suicide rep per circuit after second circuit)
- Station 2
- Pax 1 – 15 Merkins
- Pax 2 – Al Gore
- Pax switch places and repeat
- Increase by 15 merkins each circuit
- Station 3
- Pax 1 – 15 BBSU
- Pax 2 – Reverse Plank
- Pax switch places and repeat
- Increase by 15 BBSU each circuit
- Station 4
- Pax 1 – 10 Burpees
- Pax 2 – Wall-sit
- Pax switch places and repeat
- Increase by 10 burpees each circuit
MARY
4ct Flutter Kick x 20 IC
CIRCLE OF TRUST
PRAYER
MOLESKIN
Be aware of how you carry yourself daily. Always seek to make disciples.
ANNOUNCEMENTS
Persimmon Ridge on Saturday
Thanksgiving run/ruck (4 mile loop)
Donut ruck on Saturday in JC (see #goruck/#netn channels for details)
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