AO: Warning Track
QiC: Jaywalk
Pax Count: 10
Pax List: Barbara, Boo, Chowda, Dow, Pawn, Sebastian, Sewage, Smokey, Weber
FNG Count: 0
Downrange:
Warm up:
SSH x 20; DQ x 10; Weed Pickers x10 Tin Soldiers x 10; Bear Hugs x 10. Lap around the island.
The Thang:
From the ground up, 2 exercises at each level (from ground to upright). Since the date is 11.22, do 11 reps and 22 reps, interchangeably. Two sets of this, do each 2x (with a lap around the horn in the middle.
11 big boy sit-ups
22 close-grip chest press w/ C
—
11 get-ups
22 up-downs
—
11 bonnie blairs (the hard way)
22 squats w/ C
—
11 front lateral raises w/ C
22 OH press w/ C
—
Lap around the Horn
repeat the above.
next set:
11 4-touch planks
22 mericans
—
11 knees-to-feet
22 burpees
—
11 good mornings w/ C
22 rows w/ C
—
11 tricep extensions w/ C
22 curls w/ C
—
Lap around the horn
repeat the above until time.
CoT:
Thanksgiving week. Friction or complex relationships within family gatherings, tough to navigate. Praise for Chowda’s grandfather being home and better in time for Thanksgiving. Prayers for Lil Sebastian & his wife, looking for an OB and hospital to deliver in 3 weeks. Prayers for Pawn’s cousin Justin, going into hospice – drinking problem.
Naked Man Moleskin:
Dow and Jaywalk both love the band New Found Glory