GROUP WARM-UP
2 Rounds
:30 Row
10 Burpees
:30 Air bike
5 push ups
5 Wallballs

METCON
21-15-12-9 reps of:
Calorie row
Burpees to a plate
8 Minute time cap

Rest 6 minutes

8 Minute AMRAP
10 Push-ups
12 Calorie bike
15 Wallballs 20/14

ALTERNATE WORKOUT
18-15-9 reps of:
Calories row
Burpees
8 Minute time cap

Rest 6 minutes

8 Minute AMRAP
10 Push ups to a box
12 Calories Air bike
15 Air squats

STRENGTH
5 Minute EMOM
7 Barbell curl
7 Dumbbell rear delt raise

MIDLINE
3 sets of:
:15 hollow hold
10 abmat sit ups
:15 hollow hold
10 abmat sit ups
:15 hollow hold
10 abmat sit ups

HAPPY BIRTHDAY TO WILLIE!

Turkey Trot 

UP! Against Poverty’s 10th Annual Turkey Trot will be held Thanksgiving morning, November 23, at 7:30 AM. Entry fees range from $30-$40, but we can get a group discount if we have 10 or more members. 

If you plan on running, bring cash or a check for $25 (made out to United

Against Poverty) into the gym. You will fill out a registration form and I will submit everything as a group. I need your money and forms by November 16. THAT’S TOMORROW!!! 

End of Year Party 

Our annual year-end party is coming up, Saturday December 2 at 7 PM at Orchid Island Brewery. We realize that’s also the night of the beachside Christmas parade (at 6 PM). Many of you will be there with your kids, so we

hope you can still join us. The party is a very casual get-together. Come

when you can, enjoy a beer or gals of wine with your friend, bring a guest…we’d love to see you!