Q: Wingman
PAX: Lucille (Austin Williams), Feeny, Outnumbered, Porthole, Wingman
FNGs: None
COUNT: 5
WARMUP:
(4) SSH, (10) Tempo Merkins, (10) Tempo Squats, (8) SSH, (6) WMH, (5) Cherry Pickers, (12) SSH, Run to sign then to cones
THE THANG:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
Part 2: AMRAP
3×2 minutes timer
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS
Now…REPEAT the full routine – starting over with your rep count
Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:
no time
ANNOUNCEMENTS:
Nov. 4th Brolympics looking for good turnout for Rampart/ROCO
Dec. 9th official starfish, we all have our respected locstions for bestdown pain….i mean fun.
COT:
2 Corinthians 13:5
Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?
With a metric evwry month. 1st F challenges to complete daily, no weight watching competition. all is fantastic but our we taking the same amount of effort into examining ourselves spiritually? Are we testing our faith and our relationship as hard as we are our physical bodies and fitness?