Q: Back Draft
PAX: Animal, Back Draft, Biff, Cousin Eddie, Dexter Gordy, ER, Ranga, The Grinch
FNGs: None
COUNT: 8
INTRODUCTION:
Disclaimer
Mission by Biff
5 Core by Ranga
WARMUP:
Bear hug IC for 5, big arm circles IC for 5, arm circles in reverse IC for 5, Daisy pickers IC for 5, Willie Mays Hayes IC for 5
The next exercises went in rounds of 5,10,15,20, 25
SSH IC
Crab Boil IC
Run various distances
American Hammer IC
Pickle Pounder OYO
Elevator IC (start in deep squat and go up one floor at a time)
THE THANG:
Sprint across parking lot
Merkin to failure
Sprint across parking lot
10 Davids
Sprint across parking lot
10 jump squats
Sprint across parking lot
6 Wormkins
Sprint across parking lot
Merkin to failure
MARY:
Freddie Mercury IC 15
Plank
Devil in the pan
Devil out of the pan
SSH IC 7
ANNOUNCEMENTS:
Saturday Rehobeth at 9
We are better together. Not one Macon PAX can run a 2:19 marathon, but together sharing the load we can. That’s about running, but it’s also not about running.
COT – 6TH MAN: look to groupme for this
PRAYER REQUESTS AND PRAISES:
Passing of Elmers father
Lazy Dogs ankle
Snooze prone Scrapers