AO: ao-the-crucible
Q: French Lick
PAX: BlueBird, OneHit, Pacifier, Cornfed, Flintstone, French Lick
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer
5 Core Principles
Mission Statement
Credo
WARMUP:
SSH- 20- IC
Imperial Walkers- 20- IC
Daisy Pickers- 20 – IC
Don Quixote- 20- IC
Burpees- 10- OYO
Mosey to the track
THE THANG:
Burpee- 5- OYO
Reverse Lunge- 10 (2x)- OYO
Merkin- 15- IC
Squat- 15- IC
Burpee- 5- OYO
Run 200m
Gas pump- 20- OYO
200m run plus some stadiums
Rinse and repeat the above workout but after the 200m run YHC asked Pacifier to lead an exercise so that he may learn to lead. The exercise was the Mountain Climber- 20(2x)- OYO then we ran a 200m. Rinse and Repeat the exercises then moseyed to Mary
MARY:
Seated Flutter Kicks- 25- IC
LBC’s- 30- OYO
Rolled over to the Plank and held for 90 seconds
Freddie Mercury’s- 20 (2x)- OYO
Big Boi sit ups- 20- OYO
ANNOUNCEMENTS:
Memphis GoRuck in November, Be on the lookout for upcoming 5K’s, CrossRoads Banquet/Auction on September19th for more info contact OneHit
COT – 6TH MAN:
Not today
PRAYER REQUESTS AND PRAISES:
BlueBird relationship with mom, OneHit Prayers for his M’s grandmother, and the unspoken prayers not mentioned. Praise report for Olaf’s return to CrossRoads
Q: French Lick
PAX: BlueBird, OneHit, Pacifier, Cornfed, Flintstone, French Lick
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer
5 Core Principles
Mission Statement
Credo
WARMUP:
SSH- 20- IC
Imperial Walkers- 20- IC
Daisy Pickers- 20 – IC
Don Quixote- 20- IC
Burpees- 10- OYO
Mosey to the track
THE THANG:
Burpee- 5- OYO
Reverse Lunge- 10 (2x)- OYO
Merkin- 15- IC
Squat- 15- IC
Burpee- 5- OYO
Run 200m
Gas pump- 20- OYO
200m run plus some stadiums
Rinse and repeat the above workout but after the 200m run YHC asked Pacifier to lead an exercise so that he may learn to lead. The exercise was the Mountain Climber- 20(2x)- OYO then we ran a 200m. Rinse and Repeat the exercises then moseyed to Mary
MARY:
Seated Flutter Kicks- 25- IC
LBC’s- 30- OYO
Rolled over to the Plank and held for 90 seconds
Freddie Mercury’s- 20 (2x)- OYO
Big Boi sit ups- 20- OYO
ANNOUNCEMENTS:
Memphis GoRuck in November, Be on the lookout for upcoming 5K’s, CrossRoads Banquet/Auction on September19th for more info contact OneHit
COT – 6TH MAN:
Not today
PRAYER REQUESTS AND PRAISES:
BlueBird relationship with mom, OneHit Prayers for his M’s grandmother, and the unspoken prayers not mentioned. Praise report for Olaf’s return to CrossRoads