THE SCENE: Serious gloom
F3 WELCOME & DISCLAIMER: Yes with cell phone for emergency
WARM-O-RAMA:
Easy lap around parking lot, SSH x10, tempo squats x5, tempo Merkins x5, stretch OYO
Mosey to Parallel Bars for 10 squats, 10 inverse rows
Mosey to Pool Wall for 5 Wall-ups
Mosey to Playground for 5 Pull-ups
Mosey to Recruiting Center – 5 burpees along the way, bear crawl along the way
Grab 1 CMU/pax, Rifle carry to theater side stairs, 10 lunges along the way
THA-THANG: Stairway to (CMU) Heaven
ROUND 1:
• 10 Single arm rows (each side) – CMU stairs
• 10 Lunges (each leg) – CMU stairs
• 10 Good Mornings + 10 BBS– CMU stairs
• 10 Uneven Merks (each side) – CMU stairs
• 10 Kettle swings + 10 Overhead Calf Raises – CMU stairs
ROUND 2:
• 10 Narrow Merks + 5 plio merks (each side) – STAIRS
• 10 Thrusters + 10 Squats – STAIRS
• 10 Curls + 10 OHP – STAIRS
• 10 Dolly + 10 Flutterkick (4-ct) – STAIRS
• 10 Tri Ext + 10 Curls – STAIRS
MARY:
Ring of Fire – Work up 1 to 5 merkins, and back to 1 Merkin
COUNT-OFF & NAME-O-RAMA
4 Horsemen of the Apocalypse: Mathlete, Chako, Tuba, and me
CIRCLE OF TRUST/BOM:
Meditating (square breathing method) on Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your path.
MOLESKIN:
ANNOUNCEMENTS:
The Project Halloween – City of Oak Ridge Halloween on Thursday, Oct 28 – info on Slack