11/1/21

4 PAX arrived at the Underground looking to start the week/month/day off right.

DISCLAIMER

PRAYER

COP

Mosey lap around the track

WMH L/R

TTT x 11

Imperial Walkers x 11

LBAC F/R  x 11

SSH x 11

Extra stretching

Lap around the track

THE THANG

2 stations on the track 11-1-21 rep count

• 1st station- 11 curls, 1 burpee, 21 overhead press • 2nd station- 11 merkins, 1 burpee, 21 LBC’s • 3 laps total with these exercises then switched exercises • 1st station- 11 overhead tricep extensions, 1 squat, 21 bent over rows • 2nd station- 11 dips, 1 squat, 21 flutter kicks • 2 laps total with these exercises • Mosey lap to end the day for a total of between 2.0-2.2 miles

MARY

None

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS

No Excuses November has started; link with Strava