Quality over quantity

3 Pax showed up in the gloom to put in a little work

DISCLAIMER

PRAYER

COP

We warmed up with a 20 second down dog stretch and then got to work

THE THANG

Laddered up with a 12:00 AMRAP – completing one of each, then two of each, three, and so on.

• Block Curls • OHPs • Block Squat • Block High Pull -with two hands from the ground pull the block up to parallel with your eyes, elbows out and arms parallel to the ground.

We got to a round of 11or 12, took a short stair lap and then went back down the ladder from the number we got to on the AMRAP. 12-11-10-etc, with two movements

• Burpees • 4 count plank jacks

We then took a little mosey to check out the erection….of steel girders (get your mind outta the gutter)

We close it down with about 2 minutes of wall step-ups with a squat after each leg.

MARY

she didn’t make it out this morning.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Challenge to turn off the radio in the car and listen.  Time spent in silence can reveal quite a bit.  If your mind drifts to a regret, think about it and do something to change it.

ANNOUNCEMENTS

There was no discussion of spreadsheets.