Q: Szceriak

PAX: One Hit, Olaf, Maestro, Peaches (Respect), Lobos

INTRO:
YHC woke up a little early this morning, knowing the temperatures and wondering if it would affect the turnout of the PAX. For perspective, YHC did some research and found there is an AO in Minot North Dakota that will meet tomorrow where temperatures are predicted to be about 50 degrees COLDER than Macon.

Disclaimer + 5 Core Principles

WARM-O-RAMA:
Trunk Rotations
Big Arm Circles
Little Arm Circles
SSH
Squat
Imperial Walker

THE THANG:
Ruck to Stairs behind wrestling room
Ascending calf raises – 21 Stairs (total of 231)
Stretch it out.

Ruck to top of bleachers for Modified Grave Diggers with Ruck (stiff leg dead lift) down the bleachers to bottom at track (2 each step – 25 steps)

Ruck to Team Benches for a round of Bear Crawl 1-2-3 (Dora’s obnoxious neighbor)
Partner up – Keep rucks on – Partner one doing the 1-2-3, Partner 2 Bear Crawls for approx. 20 yards.

Round 1 – 100 Derkins
Round 2 – 200 Bulgarian Squats (single leg squat with back leg on bench)
Round 3 – 300 Bob Hurley’s (A squat where you slap the ground)

MARY:
LBC – 30
Side Lateral Raises – 10 Each Side.

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Olaf was the 6th Man, Thank you for Sharing
Prayer/Praise – Prayers for Olaf’s grandfather and Georgia, the missing student.