Gladiator
Warmup:
Slow mosey around the parking lot
SSH 20
Toy soldier 10
Hillbilly 10
Windmill 10
Carrot pullers 10
Thang:
Mosey over to the blocks
Partner up
Running suicides and flapjack once partner returns 25 yards, 50 yards, 75 yards & 100 yards
Other partner does an exercise
KB swings
Curls
Skull crushers
Mary break: 20 WWII
Reduced the length a little bit by 30 ft.
Shoulder press
Squats
Lawnmower pulls
Mary break: 10 pretzel crunch each side
Reduce the length of running to 25 yards & 50 yards.
CMC
Eight count body burner
Chest press with block
Return the blocks
Mosey back to the cars
Quick Mary:
Suzanne summer 15 each leg
Recover recover
COT
Moleskin:
Great work by everyone this morning. FNG-1 is Jumbotron.
Flo ran has usually 1.5 miles from home to St Mark. He was greeted by a few of the PAX getting in a warmup run around the parking lot.
It was definitely a little chilly this morning but thankfully there wasn’t any wind.
There was very little chatter except how much running was involved. Everyone seemed happy that the Q cut down the length of running as we
progressed through the workout.
Still praying for Blackbeard as he continues to heal from his back injury and continued prayers for the families in Florida who was affected by the hurricane.
Flo will be sending out more information about the LKN Kiwanis Club golf tournament this coming Monday and also the Thanksgiving dinner project. They are looking to feed 350 families this year.