Tired group together this moring but good times had. Pax pointed out about a third of the way through that my cadence had taken on a cajun accent somehow. Got that fixed and plowed on. Here’s the thang:
Good Mornings x15
Arm Circles x15 each way x15 (aka Arm Rolls)
SSH X15
Imperial Walker x15
Merkins x20
Plank x20
Pyramid of Chilcut and 6 inch leg hold.. 5x, 10x, 15x, 20x,15x, 10x, 5x
10 Burpees OYO
ROCK CIRCLE x 3:
>>Rock Curls x20, 5 burpees OYO, rotate
>>Rock Press x15, 15 Squats OYO, rotate
>>Rock Triceps Extension x 15, 5 burpees OYO, rotate
>>Rock Row x15, 15 Squats OYO, rotate
10 Burpees OYO
Descending Bear Crawl/Durkins 5x, 4x, 3x, 2x, 5x (with an AMRAP interval of LBCs)
***Said goodmorning to Tahoe as they passed through chasing Red Card.
Plank Circle
COT:
Announcements: 2ndF BBQ on 10/22, 3rdF Dinner on 11/3, Signup Saturday for KK Challenge for reduced entry fee. Ambassador will have a preworkout post at Pullen on race day (2/4/17)
Yukon leads the prayer – Lots to keep in our minds and hearts, we are fortunate, think of those who suffer through the floods, who suffer sickness, and strive as parents. Praise for YCs sons who is engaged.
