November 21st, 2020 By MetroDog

Warm up
Statesboro Blues (The Allman Brothers Band) 4:18
20IC SSH
15IC Mt Climbers
10IC ISW

Land of a Thousand Dances (Wilson Pickett) 2:29

Retrieve blocks

I’ll Take You There (The Staple Singers) 4:37 OHBC and Burpees

Wild Horses (Rolling Stones) 5:41
ARAP 5 Burpee, 5 Pull-ups, and 10 Merkin

Patches (Clarence Carter) 3:21
50m Bear Crawl and .2 mile run

You Gotta Move (Rolling Stones) 2:34
10 Merkin 10 Burpees

Tell Mama (Etta James) 2:27 of Curls for Girls – curl every time you hear “tell mama”

Sweet Home Alabama (Lynyrd Skynyrd) 5:01
10 Merkin 10 Curls

Hey Jude (Wilson Pickett w/Duane Allman) 4:04 Block Press every time you hear Hey, Jude

Brown Sugar (Rolling Stones) 3:51
WWI situps

Pressing On 5:54
Plank with a Merkin each time he says pressing on

I’ll Take You There (The Staple Singers) 4:37 OHBC and Burpees

6 MoM
RESPECT (Aretha Franklin) (2:30)
17IC X & O’s

REFLECTION
Philippians 4:13 I can do all this through Him who gives me strength.

MOLESKINE
A little music history from Muscle Shoals Alabama today.

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