Morning came even earlier than normal this day. YHC was running on fumes from having a three day weekend. (Total opposite of how that should be)
COP: Mosey up the toward the boat house and cut back across the dam and down to the field.
- SSH IC 20x
- Good Morning IC x15
- Merkins IC x10
- 5 Burpees OYO
The THANG: Partner-up; Bear Crawl Relay
- P1 runs to end of dam and back to switch with P2
- P2 will be Bear Crawling toward the same location, P1 resumes bear crawl where P2 left off.
- Repeato until team makes it to the end of dam.
- Plank for the Six
Run down the hill toward the boat house and stop right below the long hill. Get with your Partner. Partner carry up the hill and run back and flap jack with partner.
All together? Great! Follow me!
Run to base of dam and grab rock, take rock to top of dam and leave rock and go back down to base of dam and grab an additional rock and leave at base of hill. No partner for this.
- At base of hill do 20 reps of curls and leave rock
- Run to top of dam and retrieve your other rock do 20 curls and 20 Tricep extensions. Leave rock.
- Run to pull up bars. 10 Burpees
- Run back down path toward the parking lot and to the base of dam.
- Repeato x 3
Return your rocks.
Run back to cars and do some Mary.
- 20x Reverse LBCs
- 10x Xs & Os
- 20x Heels to Heaven
- 10 Burpees OYO
Announcements:
- 9/11 Stair climb on Friday at Flood zone, meet at 5:15.
- Extended Ruck on 9/25 with White Shoe as Q. Details to come.
Prayer Requests:
- BRR PAX this weekend
- Family
- Overdrafts request
As always, thank you for the amazing opportunity to lead.
