AO: ao-the-scrape
Q: Iron Swifty
PAX: Biff, The Grinch, SIMPLE MAN, CurveBall, Iron Swifty, Bagpipe, Seth De Foor (Ralphie), Pitstop (Brandon Gragg), Brawny, Caboose, Gnat, Waterboy, Beetlejuice, Forest
FNGs: 1 Forest
COUNT: 14
INTRODUCTION: modify as needed, F3,CBC nor your friendly Q guy are responsible.
WARMUP:IC bear hugs, big AC F/B, SSH
THE THANG: jogged 1/4 mile then back peddle 100 yards then jogged 1/4 mile.
Q: Iron Swifty
PAX: Biff, The Grinch, SIMPLE MAN, CurveBall, Iron Swifty, Bagpipe, Seth De Foor (Ralphie), Pitstop (Brandon Gragg), Brawny, Caboose, Gnat, Waterboy, Beetlejuice, Forest
FNGs: 1 Forest
COUNT: 14
INTRODUCTION: modify as needed, F3,CBC nor your friendly Q guy are responsible.
WARMUP:IC bear hugs, big AC F/B, SSH
THE THANG: jogged 1/4 mile then back peddle 100 yards then jogged 1/4 mile.
Mosied to the steps
20/15/10/5
Alt step touch punch 4 count
Thai fighters 2 count
Single leg hop first step BLE each
Split squat hops alternating
Hopscotch up steps
Derkins on each step, step number determines the amount, the top and bottom also count as a step. X5 min
jogged 1/4 mile then back peddle 100 yards then jogged 1/4 mile.
MARY:credo/5core/mission 6 inches 2 min, big flutters x1.5 min, shoulder taps IC x20, bridge 1.5 min
ANNOUNCEMENTS: iron pax
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: continued prayer for men to be men about God’s business.
Biff praise for sister-in-law working through health issues and seeing positive results.
Add if needed, I may have missed something.