November 2, 2017

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Nov

November 2, 2017

GROUP WARM-UP
2 sets of:
:30 bike
10 step walking lizard stretch
50ft butt kicks
50ft high knees
6 box step ups
5 box jumps

PARTNER METCON
2 rounds for time:
200m sled push 140/90
75 calorie bike
50 abmat sit ups
25 burped box jump overs

MIDLINE
15 scaled toes to bar (lying on ground)
10 back extensions
1:00 superman

MOBILITY
1:00 each side gastric stretch
1:00 each side soleus stretch
:45 each way 3-way hamstring stretch

Turkey Trot

The Turkey Trot, a 5K on Thanksgiving morning, is the biggest local race. 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. 

Our gym members always have a big showing at this race, so consider running or just coming out to support. Wear your gym shirt!

TrotAgainstPoverty.org 

OK…I’m giving you one more day! 

Since some of you were still looking at what we have to offer for the winter apparel pre-order, I am extending the deadline to the end of the day Thursday. I will place the order Friday. Details and sign-up here: https://verostrength.com/winter-apparel-pre-order/