Conditions
Clear and 45* F

Disclaimer
YHC is not a professional. You are here to get better so push yourself. Know your limits.

Warm up
20 LBACs Forward and Backward IC
Several reminders were given to the PAX to keep their arms up between LBACs and Overhead claps (the next exercise).
While the PAX kept arms up, YHC consulted with the AOQ to make sure the YHC was calling the cadence correctly. This consultation was necessary because there was some discussion during the last time YHC called cadence at the Epicenter. YHC wanted to make sure the cadence being called was correct.
Believe it or not, there was some groaning by the PAX during this conversation.
30 Overhand claps OYO
20 Imperial Walkers
15 Mountain Climbers
20 SSH IC

The Thang

Five, Six, Seven, Eight

5 minute AMRAP
10 Step up Squat
20 Side Lunges
30 Monkey Humpers

6 minute Plank
1 minute full plank
1 minute elbow plank
30 sec Right side plank
30 sec Left side plank
30 sec plank – Right foot up
30 sec plank – Left foot up
1 minute full plank
1 minute elbow plank

7 minute AMRAP
10 Crab Cakes
20 Air Humpers
30 LBCs

8 minute Deconstructed Burpee Ladder
1, 2, 3, 4, etc — Leg Thrusters
1, 2, 3, 4, etc — Merkins
1, 2, 3, 4, etc — Mexican Squats
1, 2, 3, 4, etc — Burpees

Devotional
Luke 5:5-8

Simon answered and said, “Master, we worked hard all night and caught nothing, but [a]I will do as You say and let down the nets.” When they had done this, they enclosed a great quantity of fish, and their nets began to break; so they signaled to their partners in the other boat for them to come and help them. And they came and filled both of the boats, so that they began to sink. But when Simon Peter saw that, he fell down at Jesus’ feet, saying, “Go away from me Lord, for I am a sinful man!”

Count-A-Rama:
12

Name-A-Rama

Announcements:
On November 21st at 5 am the clown car will will be leaving from the Epicenter for Augusta. The PAX from Greenwood will be leading the workout.
Thanksgiving 6:30 am Convergence at the Epicenter.

Prayer Request
Spackle’s Family
Pot Hole’s Family
Smoky’s Family
Fabio unspoken request
Friar Tuck’s Family