- When: 11/21/2019
- QIC: Silver Cut and THEE HOT SPOT
- Pax: 5 Way, Candy Cane, Cold-Cut (DOUBLE RESPECT), Cousin IT, Cousteau (moved), Hot Spot (RESPECT), Just the Tip (RESPECT), Rafiki, Scotty Moe, Silverback (RESPECT), The Closed Hand, The Situation
WARM-UP (5MINS)
After taking care of the disclaimer, we run to the first stoplight on the way to Evans and back
The Thang:
LEGS AND ABS (20MINS)
Each PAX count off 1 & 2
Group 1: Silverback Legs
- 10-minute EMOM at the shelter: 10 Overhead sit down Squats/10 overhead step-ups on the bench, plank till the end of the minute
Group 2: Hot Spot Abs
3 min Tabata Core/Abs with kettle Bell and 6 inches leg lift during the 10-second break
- V Up’s (3MINS)
- WW1’S (3MINS)
- American Hammers (3MINS)
After 10 minutes…. Group 1 will switch with Group 2
WHOLE BODY (10MINS)
7’s with the group together (10 minutes) with Hot Spot
- Burpees and thrusters with Bear Crawl to the tree and run back
ARMS (10MINS)
Last 8 minutes of Arms with Silverback
AMRAP in time remaining:
- 10 Bicep Curls
- 10 Tricep Press
- 10 Ground to Overhead
Silverback and I wanted to bring a whole body workout to the gloom and we did.
Prayer requests
- Cold Cuts Neice (Jamie) recovering from a double mastectomy. Praise all cancer was taken out
- Cousteau for all students starting semester crunch time, stress and mental well being
- All mentally and physically injured PAX
- Rafiki’s friend had a baby Emma May
- Teenagers anxiety and depression
- 22 Military vets kill themselves every day
Announcements
- The Situation created a Movember fund to raise money for men’s health awareness about prostate cancer and testicular cancer
- 2. Hot Spot reminded everyone that we will feed 5000 people this Saturday at the First Born Community center in Grimesland at 7:45am
- Candy Cane wants us to think about how working out is important. if your house is on fire can you carry out our family?
- Rafiki announced the Toys for Tots on December the 8th at the warehouse on Greene St from 10-12. We need volunteers
- Cold Cut reminded us to post at Eagles Ridge AO next Tuesday
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