Q: Skeletor
PAX: Outnumbered, Lucille (Austin Williams), Porthole, Wingman, GoDaddy (Zack Williamson), Feeny
FNGs: None
COUNT: 7
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Fitness. Fellowship. Faith.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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?
Exercises:
Jump squats
Iron Mike’s
Nancy kerrigan’s
Pickle pointers
Single leg pickle pointers
Migrate to the shed platform
Single leg squats
Step up’s
Toe squats
Single leg toe merkins
Toe merkins
Switch to some core and upper body
Dips
Incline merkins
Get a couple laps and come back for some core
MARY: back to the square for a couple rounds of karaoke’s both ways, then some pass blocking work, finish with a 60 second plank
ANNOUNCEMENTS: 10/21 leconte hike, 10/28 corn maze ruck, 11/4 bro lympics, 12/2 Knox ruck basic event
COT:pointed prayer, I pray for the man to my left, he prays for the man on his left and so on.