Sometimes I Rhyme Slow, Sometimes I Run Quick

AO: F3Harrisburg
Q: Wexler
PAX: Othello, exit54, Battery, Peppa, Wexler
FNGs: None
COUNT: 5
WARMUP:
1 Mile Extinction Lap
THE THANG:
30 Count Bear Claw Hold
15 Reps of the following
Squats
Walking Merkin
Bulgarian Split Squat
Slow Freddy Mercury
Single Leg Glute Bridge
Lateral Step up/Lunge
Slow Mountain Climber
Single Leg Deadlift
Hand Release MerkinStrider Down to the Stop Sign
15 Squats
Strider Back
Repeat until 6:20am1 Mile Extinction lap cool down

ANNOUNCEMENTS:
Anonymous Prayers for two Pax and their family

11/5 – 9am Stop The Bleed Class at Harrisburg Fire Department. Sign up! We have seven confirmed and need at least 10. See Exit 54 for more details

11/19 – 8am – Vulcan Quarry Crusher 5k Run

raceroster.com/events/2022/62356/quarry-crusher-run-concord?fbclid=IwAR0QPtmC1xbHp8jz2WQjQx4aWoL2IiYYXHj6Zokfj0WceO16KIKhXL1ML0g

COT: