AO: ao-the-crucible
Q: BlueBird
PAX: Skidder, OneHit, Szczerbiak, Vanilla Bean, FlintStone, Pony Express
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core principles, Credo.
WARMUP:
Big arm circle front 10x
Big arm circle in reverse 10x
Bear Hug 10x
Daisy pickers 10x
THE THANG:
Mozzy to the track 2 Laps & meet at the bleachers.
“4” corners
50 diamond merkins
50 feet together squats
50 lunges frontwards
50 dips
Next round
40 wide merkins
40 wide squats
40 reverse lunges
40 dips
Last round
30 merkins
30 squats
30 lunges
30 dips
&& run around the track meet at the flag
MARY:
Butterfly sit ups 25x
American hammer 25x
ANNOUNCEMENTS:
COT – 6TH MAN: Vanilla Bean
The accountability & prayer for him as a father.
PRAYER REQUESTS AND PRAISES:
Skidder friend having surgery
& the guys who left crossroads just for guidance.
Q: BlueBird
PAX: Skidder, OneHit, Szczerbiak, Vanilla Bean, FlintStone, Pony Express
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core principles, Credo.
WARMUP:
Big arm circle front 10x
Big arm circle in reverse 10x
Bear Hug 10x
Daisy pickers 10x
THE THANG:
Mozzy to the track 2 Laps & meet at the bleachers.
“4” corners
50 diamond merkins
50 feet together squats
50 lunges frontwards
50 dips
Next round
40 wide merkins
40 wide squats
40 reverse lunges
40 dips
Last round
30 merkins
30 squats
30 lunges
30 dips
&& run around the track meet at the flag
MARY:
Butterfly sit ups 25x
American hammer 25x
ANNOUNCEMENTS:
COT – 6TH MAN: Vanilla Bean
The accountability & prayer for him as a father.
PRAYER REQUESTS AND PRAISES:
Skidder friend having surgery
& the guys who left crossroads just for guidance.