EMOM

WARMUP

• Good Morning x5 IC
• Abe Vigoda x10
• Arm Circle Complex x5 IC ea direction
• Imperial Hillbilly x10 IC
• 20 Perfect Merkins…. just kidding; shoulder rotations with resistance bands x5
• SSH x19 IC

THE THANG

Every Minute On the Minute

• Within 1 minute, perform the prescribed exercises then execute the prescribed Hold if time remains. 
• Exercise: x5 each- Squat Thruster, Merkin, Curl, Skull Crusher; Hold: High Plank or Al Gore or Table
• Wash, rinse, repeat for 15 rounds

Team Relay Race

• Count Off by 2’s…… Split into 2 teams, split teams in half at 2 lines 25-50 yd apart. Opposite ends start, tag teammate, continue until all have run. 3 races.

MARY

• Side Crunch x15 IC
• Slow Box Cutter, alternating directions x10 IC 
• Plank/Cobra/Downward Dog slow circuit x3
• Al Gore for 1:00

MOLESKIN

Great work by everyone this morning. Grinder out 15 rounds without much complaining;)

Saw some speed on the sprints! Note to self, don’t let Heisenberg chase you.

Prayers offered for Lights Out’s dad, 4Howa, and all those in need of His mercy. Also prayed for God’s intercession to help us love others as He desires. Remember, “If I speak in human and angelic tongues but do not have love, I am a resounding gong or a clashing cymbal.

And if I have the gift of prophecy and comprehend all mysteries and all knowledge; if I have all faith so as to move mountains but do not have love, I am nothing.

If I give away everything I own, and if I hand my body over so that I may boast but do not have love, I gain nothing.” 1 Cor 13: 1-3