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.