Needs Assessment

An informal needs assessment was conducted on the three PAX who braved the 21 degrees at the beginning of the workout.  The assessment simply asked, what do you wish you could do better?  Answers: pull-ups, pushups, running.  So here we go…

DISCLAIMER

COP

• SSH IC x20 • Imperial Walkers IC x15 • Abe Vigoda IC x10 • Toy Soldier x40 yards • Butt kicks x40 yards

Mosey to monkey bars

THE THANG

11’s

• Pull-ups • Merkins (at the third light post)

Mosey to the bottom of the hill

• 20 squats at bottom of hill

• run to middle of hill

• 20 flutter kicks IC at middle hill

• Bernie Sanders to top of hill

• 20 Freddy Mercuries (2 count) • Mosey to the bottom and Rinse and Repeat

MARY

Mountain Climbers IC x10

That-thing-that’s-kind-of-like-a-Peter-Parker-but-without-the-push-up-that-I-forget-the-name-of, courtesy of PBS ICx10

CIRCLE OF TRUST

PRAYER

MOLESKIN

A work-related prayer for PBS

ANNOUNCEMENTS

Q appreciated the slower pace of the 11s.  It allowed us to really focus on the negatives for the pull-ups.  We’ll see how we feel tomorrow.