Q: Gaylord
PAX: Fun Run, Downy, Fez, Mr. Beast, Gaylord
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer
5CP
Mission statement
Credo
WARMUP:
SSH IC
LAC forward IC
LAC reverse IC
Moroccan night club IC
Chinoks IC
Bear hug IC
THE THANG:
Core:
Round 1
LBC’s in Cadence – 15
Flutter Kicks in Cadence – 25 (that is a LOT)
Hello Dolly in Cadence – 15
Merkin IC x10
Diamond merkin IC x10
• Run a lap of the parking lot and then Rinse and Repeat
Round 2
Hello Dolly in Cadence – 25
Freddy Mercury in Cadence – 25
Big Boy Sit-Ups, together as single count – 10
American Hammer’s in Cadence – 15
Merkin IC x10
Diamond Merkin IC x10
Mosey to side entrance of dillards
To mix it up a bit, People’s chair with 3 popout burpees from each PAX
Complete 2nd set of Round 2 and Mosey to hill.
Hill sprint x1 to increase Heart rate and give Core a rest.
Mosey to top parking lot for round 3
Hello Dolly in Cadence – 20
Freddy Mercury in Cadence – 15
Big Boy Sit-Ups, together as single count – 10
American Hammer’s in Cadence – 15
Merkins x20 oyo
Rinse and Repeat
Mosey lap around parking lot and head back to flag.
MARY:
LBC oyo x25 for 2 sets
Butterfly sit-ups x15
Plank for time
ANNOUNCEMENTS:
5k to support children’s home, check slack. F3 has sponsorship opportunity.
4×4×48
Relay marathon this Sunday at red dawn @0430
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Prayers for fun run friends wife battling breast cancer.
Prayer for YHC 2.0 pregnancy
Prayers for Mr. Beast nephew