Date: Wednesday September 18, 2019
Time: 05:30
Location: Wreck Center – Oak Park
QIC: joshedwards6486
Pax:
Preblast:
322
BackBlast:
BackBlast
Warm Up
– descending side straddle hops, starting at 8
– SSACs
– Jump squat holds 10
Work out – Super 10
- sprint – 1 big boy sit up, 1 merkins, 1 mountain climber
- Sprint – 2,2,2
- Sprint – 3,3,2 – 10,10,10
chain run timed (3 min 44 sec)
One partner
Low Bear crawl, high bear crawl, crab walk
Other person
150 squats
100 big boy sit ups
50 merkins
Better chain run (3 min 22 sec)
Best Chain run (3min 4sec)
5 min of Mary
- Reverse crunch (bring knees up)
- Bay City Scissors (8 count scissor kicks, up and down then side to side)
- doomsday clock pushups
Count o Rama
Name o Rama
Words of Wisdom
- An Unhurried Leader – Alan Fadling
- being unhurried is something I am working on in my own life.
- Asking God for wisdom in what I should do, and as importantly what I should not do.