Perfect weather today in the Gloom – dry, clear, and just cold enough so you’re not sweating when you step out of the car (but not cold enough to have to layer up). Once you get moving, you forget about it all together.

10 PAX at Hurricanrana for some sprinting, some leg work, and a little bit of partner action.

WARM-UP

5 burpees for the group because Uncle Phil wore an Army Black Knights hat today and this Navy brat and native Annapolitan will not stand for 3 straight years of USMA wins over Navy.
SSH and mosey to the front of the school for Warm Up.
Willie Mays Hayes, Imperial Walkers, Harvesters, Arm Circles, MTN Climbers, 5 perfect Merkins, more SSH and off to the Bus Entrance for THE THANG.

THE THANG

Squats-Sprints-Signs
Starting at the bus entrance, the PAX would do squat exercises as a group and then sprint to a “SLOW” sign along the entrance. 4 signs total and different variations of squats to be had. This got harder as we went.
1. Prisoner Squats – 15 Single Count – together. Low and slow was the goal. Then Sprint out and back. It was crowded but it worked.
2. Pistol Squats – 10 Each Leg single Count together. Then we threw in an extra 5 each leg for good measure and sprinted to the second sign (which added some good distance) and back.
3. 10-Count for good measure and to let a car pass through.
4. Jump Squats – 10 OYO -then run to the 3rd sign and back.
5. Another 10-count.
6. Low Squat Hold as a group – Held for 45 seconds and then sprint to the final sign and wait there.

Blacktop Legwork
Mosey to the blacktop curb where you can grab some fence and stand on the curb for Johnny Dramas.
15 x Dramas – single count together, turn around, lunge walk 10 paces (5 each leg), bunny hop back. Repeato.
Mosey across the bus lot to the gym entrance for BTTW partner work.
Partner #1 BTTW and #2 sprint to the playground and back, flapjack. Five rounds of this nonsense – 1-2 BTTW, 3-4 Peoples Chair, 5 BTTW. Solid work by PAX for this

Step-ups
Mosey to front of the school again and step-ups on the concrete cylinders. Two rounds of 10 each leg – you can go 10 left then 10 right, 1 left then 1 right, or any combination there-in, just get the work done.

MARY

Mosey to starting parking lot for Tater’s favorite – Flutter Buffet!
We had a few minutes – so we’ll do less reps of Flutters – you should do your best to have good form above all if we are only doing rounds of 15!
1. Classic Regular Stock Flutter
2. Hello Dolly
3. Outlaws
4. Heels to Heaven
5. Scissors
6. Box Cutters
Apologies to Rosalita, Freddie Mercury, and high-angle Flutters since we ran out of time.

CoT

Sign up for the F3 BBQ on 11/16 at the Outdoor Education Center (Ramses AO) – [HERE]

Prayer Requests:
1. Larry Legend is traveling 4 days next week – his M is home alone with 3 boys.
2. Pray for YHC’s cousin Matt who is 37 and just diagnosed with stage 4 Colon Cancer

Name-a-rama
YHC prayed and took us out

Thanks for the chance to lead! Finish the week strong!