AO: Three Rivers
When: 10/30/2023
Number of Pax: 22
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Burnt Ends
Introduction
Cool evening, finished up at sunset
Warm-O-Rama
Good Mornings Good Nights, ready position you are in it, in cadence, begin (10)
Recover
Tappy Taps, ready position you are in it, in cadence, begin (10)
Recover
Willy Mayes Hayes, ready position you are in it, in cadence, begin (5R, 5L)
Recover
Abe Vigodas, ready position you are in it, in cadence, begin (10)
Recover
Shoulder Circles, ready position you are in it, in cadence, begin (10) forward (10) backward
Recover
The Thang
Thang 1
Farmer’s Carry Back to Flags
Partner Up
Partner #1 carries two coupons
Partner #2 performs 5 copper head squats, three second down, explode up, run to partner #1 and switch
Thang 2
Slow Coupon Reps
Based on 3 Second Cadence Up Motion and 3 Second Down Motion
- 30 Curls
- 30 Shoulder Press
- 30 Goblet Squats
- Run to path and back
- 30 Skull Crushers
- 30 Bent Over Rows
- 30 Coupon Press
- Run to path and back
- Repeat and Rinse – Reduce by 5 at Each Repeat
Circle of Trust
Building on Millville’s CoT from this morning at BT, set your priorities, Family first, Job second. For the Pax with young children, you do not realize it yet, but you are going to blink and the kids are out of the house. Your family needs to be your number one priority, your career is a job, your family is your legacy.
Aye?
Naked Man Moleskin
Ended in prayer