Sheepdog-10/22/2021
FNGs: none
EC: Maybelline & Shredder
Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25 SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs
The Workout:
we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.
Mossied over to the knee wall and got busy with:
- staggered squats x 10 each side
- Merkins, TUT, x10, 2 rounds
- Squat kicks, over the knee wall x10
- Erkin set. Pax rotated between Diamond then “hopped” to regular. x10, x15, x25. We added wide grip to up the challenge.
- 2 punch combos with a front kick, R&L.
Mary: LBC, LSF, and Crab Cakes
Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend
Prayer: unspoken