Q: Buick
PAX: Buick, Carolina Lean, Downy, Eeyore, Ferdinand the Bull, Fun Run, Maestro, OneHit, Ratatouille, Run Flat, Skidder, Gnat, Dumbledore, crypto
FNGs: None
COUNT: 14
INTRODUCTION:
After sending out 30 love notes yhc was pleasantly surprised to enjoy the company of 14 pax willing to get started at 5:15
Disclaimer
5 core
Ferdinand the Bull gave us our mission
Disruption pt 1 Eeyore gave us 4 out of 5 core
5 burpees
Run Flat gave us credo
WARMUP:
Trunk rotation
Big arm circles front and back
SSH
Don key hoe tee
25 hr merkins 1 min
25 butterfly sit ups 1 min
Goblet squats 25
25 hr merkins 1 min
25 butterfly sit ups 1 min
10 burpee penalty for missing the time
Goblet squat 10
Ruck on
Mosey to the cc field
THE THANG:
Disruption pt 2
Bear crawl 50
Shoulder press 25
Ruck pull bear crawl back
Ruck swings 25
Ruck on lunge walk 50
Upright row 25
Partner up for –
Ruck on wheel barrow 50
Colt 45’s
Ruck off
Line up for hill sprints up and back
Ruck on
Mosey to the flag
MARY:
Over head ruck flutter kick ic
Over head ruck box cutter ic
Hi plank / low plank for time
ANNOUNCEMENTS:
Nov 9, 12 mile ruck at the farm
UPC Nov 1
Nov 16 Milledgeville food pantry 5 k
We still have the speed for need chariots if anyone can line up 5k to get speed for need involved…
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Men headin to Memphis Friday for GTE 52
Goose is driving back from Canada
Lee and Wade bennett
Great weekend for crossroads
Ferdinand – reality check – thank you for sharing
OneHit closed us in prayer
Eeyore 5 core – disruption pt 3
Pledged
Thank you men for making an effort this morning!