Q: Ryan K. (Scrubbing Bubbles)
PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER)
FNGs: None
COUNT: 4
WARMUP:
– Circle arms
– SSH x 12
– Arm circles
– SSH x 12
– Abe Vigoda
– Neck roll
– Knee roll
– DC Stretches
– Mosey to back
THE THANG: Counting to a Dozen
– 1 BigBoy Situp, 2 pull ups (or variation), 3 merkins
– Hard chargers on the basketball court
– Repeat, adding chunks of 3 exercises and counting up (e.g., on the 2nd round you do 1 BBS, 2 pull up, 3 merkins, plus 4 BBS, 5 pullup, 6 merkins), then another round of hard chargers
– Repeat 4x until you’ve “counted” up to 12 (final round starts with 1 BBS and ends with 12 merkins)
MARY: “Roving Mary”
– PAX line up and do an ab exercise decided by the last man, continuously
– Last man lunge walks to the front of the line
– Repeat
ANNOUNCEMENTS: See Arise. Meadows Miler Saturday 11/2. Special workout in Rosedale park and volunteer opportunity at the F3 table during the race.
COT: Navigating emotional ups and downs, prayers for continued good health.
