A glorious nights sleep only leads to a glorious morning and snooze button. YHC opened his eyes for the last time at 5:18. Out the door and with out violating too many traffic infractions made it to the 58 degree gloom pre Apnea 5:35. Just in time for the remnants of what looked like a very satisfying Rub N Tug warm up.

With a quick Baby arm circles 8 IC and reverse in time for Apnea to sneak himself in

Mosey to roundabout

Starting exercise

Frankenstein 10 ic

Merkins 10 ic

Imperial walkers 10 ic

Tempo squats 10 ic

Partner up

Tammy Wynette stand by your man

1 pax does 10 deep squats OYO with pax 2 doing 10 merkins then switch

Each pair completing 100 merkins

Mosey to Cunningham park

Free weights

Pick a stone

25 curls

25 overhead

25 American hammers

25 skull crushers

Mosey to parking lot

11s

Start with1 burpee mosey to opposite end 10 hand release merkins

Back 2 burpee Mosey 9 hand release

Keep going until you get to 10 burpees 1 hand release

Audible around 8-9 burpees with 5 minutes remaining mosey back to start.

Hit the start at 6:15 and time

COT:

Prayers to family of fallen Polk County officer killed in line of duty yesterday, Prayers for all First Responders in these trying times.
Prayers to Hurricane Ian’s recovery efforts and those impacted.

Prayers to all PAX unable to be out for physical, or mental barriers.

Prayers to Splinter as he travels to Nepal in his adventures at Everest.

Upcoming events:

all drinks on Big Papi at IBG this Thursday. Not really but you can’t blame a guy for trying. Upcoming lunch with PAX

October 23rd road cleanup check slack.

December 10th 5k run at Splinters DoJo. He is requesting Toys for Toys for Tots as an entry fee.