Q: Duke

PAX: Moo Moo (R), Gator (R), RV, Freon, Breadbox, Roadkill, Tonka, Leonidas, Dill, Monty, Micro, Cabbage, Sag, Rubber, Ralph, Greyhound, Snooze, Dirty Dawg, Viking, McFly, SoCrates, Duke

INTRO:
Welcome and Disclaimer, Mission Statement, Credo

WARM-A-RAMA:
It’s the 18th, so let’s get at it!

Hillbillies (18 IC)
Burpees (18 OYO)
Side Straddle Hops (18 IC)
Daisy Pickers (18 IC)
Quad Stretch (18 count for each leg)

THE THANG:
Moseyed down Ralph’s Ridge to the MP Track.

“Dirty Dawg Special”

1 lap (400 m)
25 squats
1 lap (400 m)
25 sit-ups
1 lap (400 m)
25 Smurf jacks (SSH in squat)
1 lap (400 m)
25 speed humpers (monkey humpers as fast as possible)

Rinse and repeat until time is called

Back up Ralph’s Ridge to Mary.

MARY:
LBC (18 OYO)
Heel Touches (18 IC)
Gas Pumps (18 OYO)
High Plank (18 secondsish)

COT:
Count-a-Rama, Name-A-Rama

Announcements: Saturday, October 22: 2.0 event starts at 6 with a Ruck and 7:00 for the workout.
Saturday, November 5: F2 event with Dirty Dawg in Bellewood, also the next pop up Saturday workout at the Foxhole.

Prayer Requests: new AO location in the New Year, SoCrates’ dad (cancer), Dill (injury), Duke (grandmother passed away)

Pledge it Out.

Pray it Out.