Q: Skidder
PAX: Myrtle, Mr. Beast, OneHit, Bozo, BlueBird, Skidder, Gnat, Maestro, Carolina Lean, PonyExpress, Pacifier, Rockytop
FNGs: 1 Rockytop
COUNT: 12
INTRODUCTION: Gave them a warm welcome, told them I wasn’t a professional and if I was, I’d be hosting a peloton class. Went over disclaimer, 5 principles, statement and creed.
WARMUP: Daisy pickers, Willie mays hays, calf stretches, SSH
THE THANG: Moseyed down to track and instructed pax to partner up for 1 round of…
Partner 1 farmer carries both rucks around the track
Partner 2-25 merkins, 25 Superman sit-ups, 25 squats
Mosey to brick wall on back side of track, place rucks in your lap for a 30 count wall sit
Mosey back to track gate now that Pax are warmed up and introduced them to their workout.
15 man makers, Bear crawl 50 yards, 15 WW3 sit-ups, lunge walk the next 50 yards. 15 over head press, mosey the remaining 300m back to starting point and repeat until time
MARY:
OHR Flutter kicks
Box cutters
LBC
OHR flutter kicks
Superman sit up
ANNOUNCEMENTS: usual races
Sept 19 crossroads benefit at museum off Forsyth rd.
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Pray for those running Monday at Labor Day
Pray for those competing in BRR
Pray for OneHits family and his mother in law