AO: The Hills of Park West
Q: @Howitzer
PAX: @Doughboy, @Sherpa, @F3DirtyBird, @BigDif, @Hercules x3,@FEMA, @red_ryder, @slush fund, @Bob the Builder
Pledge of Allegiance
SSH x15 IC
IPW x 15 IC
3rd grade x 15 IC
Squat x 10 IC
Mt climber x10 IC
Merkin x10 IC
Burpee x10 IC
Mosey to big hill
Mekin x50 sprint up thehill
Iron Mike x50 sprint down the hill
Merkin x50 sprint up the hill
Iron Mike x50 sprint down the hill
Merkin x45
Pre-Happy Birthday USMC 245 Rep!
Mosey to the wall
Balance lunge X 25 each leg
Box Squat x 15 IC
Step up & lunge back x 10 each leg IC
Burpee Box jump x 10 OYO
Later squat x 10 each side
Mosey to Field of Dreams
Bear Crawl to 1st light Burnie back
Lateral bear crawl ½ way switch to the other side to finish& Burnie back
Backward bear Crawl to 1st light Burnie back
High Knee to 1st light
Big Boy sit up x10
Heels to heave x10
Flutter kick x10
Power skip to building
Freedom twist x 10
In & Outs x10
Spartan sit up x10
Butt kicker to the end
Crunchy Frog x10
Freddy Mercury x10
LBC x10
Mosey to CMU
Build up to Thrusters
Overhead press x 10 IC
Block overhead Squat X 10 IC
Thrusters x 10 IC
Ghost Monkey Humpers x 10 IC
Curls x10 IC
Overhead Triceps extension x10 IC
Kneeling single arm curl x 10 each arm, 2 sets
Laying down Triceps Extension x10 IC
Return CMU’s & mosey to the Flag
Cool Down stretches
Announcements:
• Red Friday Workout bring in donations for overseas troopscollecting until Dec 5th.
• 3rd F study is 0730 every Friday morning at the Lowesgrocery. Check out the #the-hills-3rdf channel for details.
• Beer summit is back usually a 1700 start time. Check the #beer-summit channel for details.
Check #eastbound and down channel for Sundays 0600 SullivansIsland for Ruck or Run.
• Blood drive November 21 tentative date more to followcontact @daisy for additional details.
• Park West is hostingthe TMF WOD on 11/20 0500, sign up on the link for the t-shirt & patch.
https://donate.travismanion.org/event/manion-wod-2020-lowcountry-ruck-club/e276230
COT: Prayers- lifting all our prayers spoken & unspoken.Everything in God’s hands