THE YARD · SAT OCT 10

Moderate is just a word

When: Saturday, October 10
AO: The Yard
Q: backdraft
PAX: 11 backdraft, Bam Bam, Bitcoin, Boogie Down, Dojo, Drop Thrill, Float Bridge, HarryCarry, Ian Carman, JCruise, Mile HI

WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.