November 20, 2018

Escalator at the Lair

Lair

THE SCENE: Clear and cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-50 IC, Forward arm circles-25 IC, Merkins-10 IC, Mosey around parking lot and back to Startex.
THA-THANG:
Escalator

  • 10 Jump squats
  • 20 Burpees
  • 30 Merkins
  • 40 Squats
  • 50 lunge-walks
  • 1 lap around parking lot
  • Rinse and repeat

Prisoner Cell Merkin Burpees

Drop to Plank, do 1 Merkin then bring your right knee up to your right elbow and back, do 1 Merkin then bring your left knee up to your left elbow and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete. PAX completed 10.

MARY:
SSH-25 IC, then Flutter kicks-25 IC X3, then SSH-25 IC, then LBC-25 IC
COUNT-OFF & NAME-O-RAMA
9 PAX, C-Lo, Murse, Dial-up, Pablo, O Positive, Tomb Raider, Halpert, Skids 100, Nature Boy
CIRCLE OF TRUST/BOM:
Give back what you have been blessed with.

Each PAX had the opportunity to share their spiritual gifts and their blessings.

We all have something positive we can share. #ironsharpensiron#

MOLESKIN:
Romans 12:3 and 12:4
ANNOUNCEMENTS:
9 PAX this morning. Thank you Tomb Raider for making it to the Lair! Thank you C-Lo for the PLC.

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