Warm Up

· Arm circles, low slow Merkins, SSH

· Mosey to get cinder blocks and overhead carry to field

The Drill

· Circle up

o CPR’s (Curl, Press, triceps Raise) 4-count cadence

· Pair up

o Team reps – 1 PAX does reps, other PAX holds CB in stated position when not doing reps. Up to team on when to switch.

§ 30 CB rainbows – high curl position

§ 30 Man makers – high front raise position

§ 40 Alternating block Merkins (R+L=1) – high plank on CB

· Turncoat

o 1 PAX does # of reps, other PAX travels as far as he can during this. PAX doing reps then has to do penalty movement to reach other PAX. Then swap roles

§ 30 CB shoulder presses – Walking lunges

· Penalty movement – Murder Bunny

§ 20 CB swings – broad jumps

· Penalty movement – CB rifle carry

§ 10 burpees – 2 CB farmer carry

· Penalty movement – bear crawl

§ 10 shoulder tap, hand release Merkins – Murder Bunny

· Penalty movement – crawl bear

· Mosey you playground. 10 pull-ups each

· Mosey back to Flag

Mary

· Stretching

Moleskin: wow, the weather drops below 50 and attendance goes to 5! It felt like a first Saturday in fall. Let's enjoy it before winter hits.

Prayers for Turnpike's Bible quiz team, LCBC members recovering from accident, Meatball's cousin's wife and son, boldness to be a witness at work and wherever God wills to use us