Old and Cold

Date: 2023-09-22 AO: _sob Q: Olaf PAX: Franky, Odd Job, picasso, fire_hazard, Saigon Sam, Space Force FNGs: None COUNT: 6 WARMUP: Mosey over to parking ramp across the street for some SSH, windmills, LSS, LS sumo squats, merkins, mountain climbers, and a quick stretch.
THE THANG: Going down Community House, at every drive or intersection, do 5 top 1/2 of a burpee and on the last one 5 merkins. Might be called a kirby???
Enter parking deck by Hampton. At every turn, do 10 squats. At the top of the deck, 25 LBC in cadence. On way down, single leg lunge at each turn, 5 each leg. At bottom, 25 LBC in cadence. Continue down Community house to Johnston. 25 flutter in cadence. On return, Q choice, continue same at every intersection or exercise of choice but double reps.
Back to Hampton deck, run to top, backwards on the inclines. 15 Superman then 10 freddie mercury in cadence 2x.
Back to launch about 1 minute late.
ANNOUNCEMENTS: Saigon shared a “connection with faith” moment that he had on the way to workout. Lift up other PAX, dig deeper than just the surface. Prayers for healing.
COT: YHC was honored to lead this morning and took us out in prayer.