The cold temps kept most of the pax snuggled up in the fartsack this morning, but 5 brave souls decided to do the harder thing and posted at the Epicenter for a total body workout.

Conditions: About 40 degrees and clear. Fall seems to be here, at least for this week.

One minute warning given and disclaimer given at 5:15.

COP

10 SSHs IC

10 IWs IC

10 Burpees OYO

10 each IC: LBACs(forward and backward), Overhead claps, Front Claps, Raise the Roofs, Moroccan Night Clubs

Mosey to the Coupon Cage and line up at the sideline of the short soccer field.

10/20/30s

10 Big Boy Sit-ups/20 Alpos/30 curls 

Lunge walk across the short soccer field to other sideline and do 20 plank jacks and run back. Rinse and Repeat for 4 rounds

Leave the coupons and move to the endline of the short field for some 21/15/9s

21/15/9s

21 LBCs/15 Flutter kicks(count 1 leg)/9 WWI Sit-ups

Starting at the end line, do set of ab work. Run to the other end of the field stopping at each line(18, half, 18, end) to complete a set.

Return the coupons to the cage and mosey to the Gazebo for another set of 21/15/9s with a little bit extra work

21/15/9s

21 dips/15 incline merkins/9 V-ups followed by 25 calf raises. Rinse and repeat for 4 rounds

Time called at 6 and we returned to the flag.

COT

Count, Names, Announcements, Prayer Requests

Closed in Prayer

Great work today guys. Thank you for posting today and pushing yourself and me to get better.

Dixie Chick