WARM-O-RAMA

Mosey out near the amphitheater and hold an air chair under the sandbag for the welcome & disclaimer . 

Exercises in Cadence:

• Imperial Walkers
• Weed Pickers
• Sandbag scissors
• Glute Bridge and Chop
• Sandbag Dead Bug

Crawl & bag pull-through about 50 yds (Always crawl til toes are just past the bag before next drag)

THE THANG

Run a lap between each different exercise at the pain station. After completing the station and 4 laps: sandbag lunge to the next station. (And back again to station 1 after completing Station 2.)

Pain Station 1

• 40 Sandbag Scissors
• 30 Lateral Pull
• 20 Curtsy lunges
• 10 Sandbag Dead Bugs

Pain Station 2

• 10 Tappy Toe Merkins
• 20 Bent-over Rows 
• 30 Curls
• 40 Presses

COT

YHC shared about pursuing what IS good rather than what FEELS good. This takes daily persistent discipline. Doing hard work first thing every morning in the gloom with our brothers truly is an antidote to habitual comfort seeking. 

Celebration of today being Baby Ruth’s completion of the Cherokee Region Tour of AO’s! 

Payers for focus & mindset for M2M , praise for a new job for Tinfoil’s M!