AO: Warning Track
QiC: Biscuit
Pax Count: 10
Pax List: Biscuit, Boo, Chowda, Cotter Pin, Jaywalk, Sebastian, Tadpole, Unleaded, Weber
FNG Count: 0
Downrange: Rocky IV
Warm up:
51 SSH
15 Don quixotes
15 good mornings
10 second knee hug
10 second quad stretch
10 Michael Phelps
10 LBAC
The Thang:
Around the Horn (400m run)
Plank 1:15 (enough time for each person to share something they’re thankful for)
Around the Horn
20 Big Boy Situps
Around the Horn
Partner Work PAX 1 <-> PAX 2, then flapjack, repeat until total # is hit
Merkins – 10 reps <-> Plank || Back and forth to 100 total
Around the Horn
Air Squats – 15 reps <-> Al Gore || Back and forth to 150
Around the Horn
Crunches – 20 reps <-> Bridge || Back and forth to 200
Around the Horn
Beat the Freeze (stop sign and back, every person went 2x)
Murder Bunny Relay – 2 Teams of 5
Murder Bunny 15 feet out and back, next PAX goes
While waiting for your turn, burpees
Starfish Crunches (10 in cadence)
Hip stretch
Recover
CoT:
Thanksgiving isn’t a generic thing or feeling. To be thankful is to be thankful to someone. Friendly reminder that God is the giver of all things and our gratitude is well directed to him. For reflection, I’ve attached the 1789 George Washington transcript of his Thanksgiving proclamation that year.
Prayers for those traveling for Thanksgiving and prayers of gratitude for all God has done and given us.