Zero IPA workout (according to Jester)

Insert optional info about the weather, number of pax, etc.

DISCLAIMER

PRAYER

COP

Longer than usual warmup.  Most of the normal ones, then did a few 5-1 ladders of rows, squats, merkins, and sit-ups.

THE THANG – Hero Workout for a recovering ATF Federal Agent injured on duty.

• Suggested 5 rounds, we worked until time was up.

• Run to the top of the hill (which got rough on run 2/3) • 15 Merkins • 15 Bicycle sit-ups-4 count (can’t remember name) • 15 Kettlebell/sandbag/block swings

*I asked everyone to push themselves during this workout, or portions of this workout.  They did not disappoint.  We got better today!

MARY

No time.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Get better each day you come out!

ANNOUNCEMENTS

October is near and bringing great things.