Mild weather, 5 core principles announced, mosey with coupon to area of operation, quick warmup of SSH, plyomerkins, and squats… Today’s instruction was given and demonstrated.

The Thang:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

• 200 curls
• 175 squats
• 150 Overhead Press
• 125 Kettlebell Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (right leg-left leg = 1 rep)
• 25 Blockee’s

If you finish all of the exercises, repeat in reverse order from the last time you just did it.

The burpees DO NOT count in your rep count.

900 reps is the total if you get through all of the exercises.

COT

Announcements: next ironMan taking registrations at reduced cost (check slack for details)

sarasota laps for life virtual 5K all this week with a special AO run at ft.hamar Thursday Oct.7th 5:15a launch. www.srqLapsforLife.net

Praises: to our IronMan finishers!  Today’s pax that embrace the suck and worked until the end buzzer… with some who managed to complete the entire routine plus a few extra blockee reps YHC included.

prayers: for CAT5’s friend who is still recovering getting back to work. For all those who are sick and suffering, for all service members, first responders, medical staff, teachers, and government officials.

Message:

Today is a new chance to make a difference.