The Launchpad Special

4 PAX on a beautiful morning around 35*. Workout below shamelessly stolen from a 1st F Launchpad post.

DISCLAIMER

PRAYER

COP

Highly uncoordinated and made up on the fly. Abe Vigoda, Motivator, couple of stretches.

THE THANG

Sandbag carry to track.

Each exercise below separated by 200m run/jog. All done on track.

• 50 squats with sandbag • 40 dead lifts with sandbag • 30 lunges with sandbag • 20 power cleans with sandbag • 10 burpees • 20 power cleans with sandbag • 30 lunges with sandbag • 40 dead lifts with sandbag • 50 squats with sandbag

Long sandbag carry down DORA hill, around Veterans Memorial and back up Eastman Road to AO.

MARY

2 PAX showed up beforehand for Ruckership

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

1st Wednesday breakfast this week. Tutu Q Tuesday, Little Debbie Thursday, Wilbur Saturday.