Heaping plates of BACON with EMOM

Rain Held off for 12 PAX to put in some work. CO-Q with Launchpad and YHC

DISCLAIMER

PRAYER

COP

In typical Launchpad fashion:

Slaughter Starter

WMH – Left, Right, to Middle

LBAC – Forward and Reverse

THE THANG

Mosey to the HILL next to greenhouse. Partner up.

BACON. One PAX runs hill, 5 Merkins on top, while other PAX completes BACON exercises. Flapjack.

B – Block Squats x 300, YHC reduced to 250 for sake of completing the rest of bacon

A – American Hammers x 250, 1 on each side

C – Curls x 200

O – Overhead Press x 150

N – Non-Alternating Shoulder Taps x 100… which quickly turned in Standard Shoulder Taps

YHC tagged in Launchpad for an EMOM with remaining time.

-20 Block KB swings with a good reminder from SubPrime on form

-15 Merkins

-10 Burpees

MARY

No Time

CIRCLE OF TRUST

PRAYER

MOLESKIN

From YHC – ‘Good Work’

From Launchpad – be mindful as we go through our days to put our phones down while we are driving. Do it for your family and put the phone in the glovebox.

ANNOUNCEMENTS

FiA F3 Convergence with 2.0s @ #IronHorse 11/23 6-8. Coffeteria to follow.