Conditions
50* F and not a dry spot to be found.

Disclaimer
I am not a professional. You are here to #getbetter not end up in the hospital. Know your limits.

Warm up
20 SSH in cadence
15 LBAC in cadence
20 Copperhead Squat incadence
20 Imperial Walkers in cadence
5 minute Plank

The Thang

Each round is made up of Five exercises. Each exercise is One minute long. For the first Four exercises of each round the PAX did as many round as possible with that one minute time allowance. Each Fifth exercise was a Plank – allowing the PAX the opportunity to be still and focus on God.

Round One
1 – American Hammers
2 – Burpees
3 – Flutter Kicks
4 – Mountain Climbers
5 – Full Plank

Round Two
1 – Monkey Humpers
2 – Imperial Walkers
3 – Fire Hydrant Right Leg
4 – Fire Hydrant Left Leg
5 – Elbow Plank

Round Three
1 – LBCs
2 – Aquaman
3 – Heel Taps
4 – Freddie Mercurys
5 – Right Hand Plank

Round Four
1 – Leg Thrusts
2 – Merkins
3 – Leg Thrusts
4 – Mexican Squats
5 – Left Hand Plank

Round Five
1 – Crab Cakes
2 – Air humpers
3 – Hundreds
4 – Single Leg Deadlift with a hop
5 – Reverse Plank

Count-A-Rama:

Name-A-Rama

Announcements:
Any number of 5K races coming up during the next month and a half.
F3Greenwood leads the Augusta workout November 21st. (3rd F Themed Workout)
Two new AO Qs

• Judge Judy @ The Shipyard
• Kobayashi @ The FountainHead and Starbucks

Prayer Requests:
Juggernaut’s wife and family.
Pot Hole’s dad.
Friar Tuck
The Constant Family

Devotional
Psalm 46:10
He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”