Q: ER
PAX: John ‘Beach Body’ Stevick, ER, Cousin Eddie, Boots
FNGs: None
COUNT: 4
INTRODUCTION:
Disclaimer
Principles
WARMUP:
Arm Circles (forward, backward, chinooks)
Bear Hugs
Daisy Pickers
Willie Mays Hayes
.25 mile run
THE THANG:
Start in center, run to the corners and complete exercises before returning to center. Starting with C1: 20, C2: 19 C3: 18, C4: 17; each time in the center 4 burpees. Complete 4 rounds
• Center: Burpees
• Corner 1: Plank Jacks
• Center: Burpees
• Corner 2: Merkins
• Center: Burpees
• Corner 3: Gerald Henderson Elbow
• Center: Burpees
• Corner 4: LBC
MARY:
LBC
Flutter Kicks
American Hammers
ANNOUNCEMENTS:
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Serve with excellence even when that work
is not appreciated by others.
1 Samuel 18:5-16
Even before he was king, David served King Saul with excellence, even though his boss hated him. Our service may seem menial to some, but to God it really matters.
What ever we do, do our best as serving for God!