11.16.19 — Circuit Breaker

by f3captcrunch

4 PAX (Banks, Hot Box, Gummi Bear, and Crunch) posted in a now typically chilly day with a promise to that work and warmth was on the horizon. We dusted off some old reliable standards and got some new stuff to add to our core routines.

Warm O Rama:

  • Motivators ICx7

Thang #1: 

  • The Murph (almost)
    • 1 mile
    • 20 min AMRAP circuit (aim for 20 sets)
      • 5 Pull-ups
      • 10 Merkins
      • 15 Squats
    • .5 Miles20191116_07210320191116_072104

Thang #2:

  • The Cora (aka, “Core” Dora) (Partner exercise)
    • Shoulder Taps ICx100
    • Pickle Pointers (aka, Glute Bridges) x200
    • LBCs x300

20191116_07475820191116_074947

5MoM:

  • Ol’ Ironsides (Boat/Canoe + American Hammers ICx10)(x2)
  • Flutters ICx30

COR/NOR/COT: Prayers for the brothers travelling or otherwise unable to make it that day — prayers for incoming family this week and over the holidays, that they would be close, connected and able to draw near to one another and to the Lord.