Q: Lipitor
PAX: Downy, Freon, Lipitor, SEC
FNGs: None
COUNT: 4
INTRODUCTION:
Disclaimer, 5CPs, mission statement, credo
WARMUP:
Bear Hug
BACs
RBACs
Daisy Pickets
Willie Mays Hayes
SSH
Merkins
THE THANG:
Rucked up and headed to track
Circled Up for:
Curls
Bent over Rows
20,15,10
Merkins-10
Cusack to next curve
Overhead press-20,15,10
Mountain climbers-20,15,10 ( hardway)
Big boi sit ups 10
Farmers carry 100yds
Ruck swings
SSH
20,15,10
Butterfly sit ups-10
Cusack the straightaway to bleacher wall
Ruck hold wall sit
Merkins -10
Overhead ruck hold wall sit
Merkins -10
Rucked up and headed to flag, stopped along the way to do 20 squats
MARY:
Ruck flutter kick-IC
LBCs-30
Heel Touches-IC
Heels to Heaven-10
ANNOUNCEMENTS:
4x4x48 this weekend
The Murph on Memorial Day
Convergence coming up
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Prayers for SEC as he recovers from injury
Prayers for SEC grandfather as he recovers from surgery