Q: Chaps

PAX: Capsize, Chaps, Mountain Mama

INTRO: Welcome/Disclaimer

WARM-O-RAMA:
15 Bear Hugs IC
10 Don Quiote IC
10 Big Arm Circles IC fwd then back
Quad stretch 10ct each side
Back stretch led by Capsize

THE THANG:

Mosey Qtr Mile

Drills:

Baseball (inspired by Major League)
Willie Mays Hays – 20 Merkins OYO
Roger Dorn -40 LBCs OYO
3 rounds

Mosey qtr mile

Football
Mike Tyson with Roll Left, then right (10 each side IC)
Heismans 15 each way OYO

Hockey
Goal to goal sprints
Y-T-W 10 OYO
2rounds

Basketball:
Insanity BB Drill IC
20 Grab ball jump shot
4 Merkins
5 Mtn Climbers
Switch side

5 Core Principles

Mosey to Mary (Total 1 mile)

MARY:
4 ct leg lifts 16 IC
Superman/Banana
Plank front and both sides

COT:

Mission statement

Count-O-Rama, Name-O-Rama.
Announcements – 500 mile challenge , Gobbler Challenge at the Yard on Thanksgiving, Bealls hill trash pickup 19 Nov 9 am

Prayer/Praise – T-Zo early work today, Grace wisdom and mercy for all veterans with unspoken wounds and hidden scars. Joshua, Gage and James bad path,. GPS – Grandfather. Mountain Mama for all the good things campus clubs is doing, thankful for Capsize as our 3f