Q: FreeBird
PAX: Pooh, Myrtle, NocAHoma, Maestro, FreeBird, Buick, Bozo, Scooter, OneHit, Skidder
FNGs: None
COUNT: 10
INTRODUCTION:
Hi, I’m Freebird. Thanks to Buick for starting the beatdown on time. Disclaimer, 5-core, mission statement and creedo recited.
WARMUP:
Don Quixote, Chinooks, Frankensteins, Bear hugs, Tie fighters, No cheat merkins
THE THANG:
Mosey to practice field and grab 2 coupons.
Perform following exercises then farmers carry 10 yards till we get across the field.
Abyss merkins
Curls
Overheard press
Shrugs
Right arm row
Left arm row
Curb merkins
Tricep extension
Karaoke halfway across field and back
Farmers carry back across field.
10 murder bunnies
Crawl bear back to starting line
10 reverse murder bunnies
Mosey to track for leg destroyer mile
100 jungle bois, run a lap
100 calf raises, run a lap
100 Bonnie Blair’s, run a lap
100 hillbillies, run a lap
Pump jack with a partner. Partner 1 does 5 merkins while partner 2 holds plank. Repeat till someone taps out.
MARY:
Pretzel crunch, gas pumps, hello dolly’s
ANNOUNCEMENTS:
4x4x48 with convergence dinner Saturday and Sunday morning service.
COT – 6TH MAN:
Oops forgot, but Scooter gave us an update on his surgery.
PRAYER REQUESTS AND PRAISES:
Prayers for Scooter’s recovery and great to have him out there. Prayers for Shrute. Praise for Bella passing drivers test and peace for One Hit and M as she hits the road.