Q: FreeBird
PAX: Bozo, Lipitor, Maestro, Marshal, Mr. Beast, Run Flat, Ratatouille, Buzzard, Myrtle, FreeBird, Piggyback, Krypto
FNGs: None
COUNT: 12
INTRODUCTION:
Welcome, Disclaimer, 5 core principles, mission statement and creedo recited
WARMUP:
BAC
BAC reverse
Seal claps
Overhead claps
Moroccan night clubs
Don Quixote
Bear Hugs
Man Makers x 10
THE THANG:
Farmer carry to the end of track
Circle up for countdown to blastoff routine
10 rounds, 5 exercises, start with 10 reps in round one and decrease by one each round.
Exercises were:
Ruck merkins
Overhead press
Curls
Ruck swings
Bent rows
AMRAP ruck merkins 2 rounds
Mosey around track and stop at wall for dirty hookups
Circle up for 2 rounds of lateral raises
Farmer carry back to flag
MARY:
Ruck gas pumps
Little mermaids
Ruck hello Dollys
ANNOUNCEMENTS:
Crossroads night this Thursday
Pink out 5k 9/28
Northway recovery night coming up. Looking for volunteers
COT – 6TH MAN: Myrtle, thanks for sharing
PRAYER REQUESTS AND PRAISES:
Leadership opportunities for men in church