Thanksgiving Day Q at Talon, 11/26/20

Warm up – 25 reps (on your own) of the following: side straddle hop, imperial walkers, cut the grass, air squats, calf raises, merkins, lunges; 10 reps in cadence of the following 6 exercises: Little baby arm circles, forward and reverse; T claps; front claps; raise the roof; Moroccan nightclub (these were in between the leg exercises)

Upper body – complete the following beginning with 100 reps and descending by 10 reps every new exercise, plank for the six OR continue the same exercise before moving onto the next exercise (when instructed to do so).

100 arm curls
90 chest press
80 bent over rows
70 standing chest press
60 overhead press
50 Vertical block chest press
40 tricep extensions
30 merkins
20 pull overs
10 burpees

Run 1/4-1/2 mile while picking up trash around the complex was the plan, but the rain changed the plan…INSTEAD, catch breath and start with the next/last round.

100 crunches
90 squats
80 flutter kicks
3 burpees and “recover” was called

Announcements – none

Prayer requests – all the Pax, praises for all the blessings we have

Good work by all. The rain changed our plans a little bit today. We did not get out from underneath the covered area to avoid the downpour. We were going to do some campus running in between sets to pick up some trash – a simple way to give back and say thanks to GCS, the generous entity that allows Talon to happen on their campus. Hopefully a good reminder of being grateful/thankful and giving back. Instead, we picked up the little bit of trash underneath the covered area. It was a good thought…always enjoy the brotherhood in the gloom!