A great hard working group of 10 came out temps were nice and cold yet once we were rolling, it didn’t matter one bit. After a quick warm-up(SSHs, Don Quixote’s, Helicopters, Imperial Walkers, Cherry Pickers, Copperhead squats), time to get down to the main part:
First part: consisting of KB/Cindy swings, merkins, squats and LBCs(50-40-30-20-10)
Second part: Jerkins/Lawnmower pulls or Rows with bands and burpees(start at 10 each, work the day down to 1)
Final part: run halfway up hill to weights(perform an exercise, then sprint to the top) rounds were 10 swings, 20 curls, 30 skull crushers
Back to the flag for numbers,call-outs and prayer lead by YHC to finish out
See Slack for all upcoming events: the next big one(12 Days of Xmas with Rosie 12/19). 45 intense minutes and singing to such “sweet” sounds. I have the Q again tomorrow at Rock and Roll, you want to get challenged, intense 1 hour pushing hard come on out. Time to go back to sleep for a while so I will see you then
