Warm up: Michael Phelps, Wonder Bra, Imperial Walkers, Grass Pickers, Parking Lot Mosey
The Thang
– Bring Sally Up x4
- Squats
- Merkins
- Pickle Pointers
- Lunges
– Hollow Body Hold x4 (45sec 15 sec rest)
– Line Jumps…forward/ backward x2 & side to side x2 (30sec 15sec rest)
– 3min EMOM 100m sprints
– @ the pull up bar: one pax does pull ups or dead hangs for 1 min. The other pax AMRAP of an exercise. Then rotate till time is called. Exercises: Burpees, Mtn. Climbers, Archer Merkins, Apollo Onos.
Moleskin: Ferris Beuller said”Life moves pretty fast. If you don’t stop and look around once in awhile you could miss it.” So it was good to spend time under tension and slow it down. But…Flanders and Coach K are FAST!!! Great push everyone giving everything on those sprints.
COT: announcements for Ultimate tomorrow, Manniversary 10/24 and, the Xmas party.
praises for Coach K’s daughter buying a house and the family working to make it a home. And general prayers to help us be the HIM our families, friends and communities need us to be.