AO: ao-the-farm
Q: Joshua Simonton Gruuel
PAX: Joshua Simonton Gruuel, Brian Rosseau, Git-R-Done
FNGs: None
COUNT: 3
INTRODUCTION: 5 Core, Mission Statement, Credo
WARMUP: 10 BAC Forward/ Backword
10 Squats
10 Calf Stretch Left Right
10 hillbillies
All above in Cadence
THE THANG: IPC Week 3
We’ve all seen the workout by Now so I will Spare the details. The Q has a confession to make.
I copied the workout down the night before for Reference. I did not add that the Brenton was 3 rounds. I only added 1 round at beginning and end. I noticed that our times were amazing compared to other Pax at other AO’s which led me to double check the youtube page. Pax that came out I let you down. You put in good hard work with the “modified down” Week 3. Still proud of you guys for coming out on Saturday and working hard.
Q: Joshua Simonton Gruuel
PAX: Joshua Simonton Gruuel, Brian Rosseau, Git-R-Done
FNGs: None
COUNT: 3
INTRODUCTION: 5 Core, Mission Statement, Credo
WARMUP: 10 BAC Forward/ Backword
10 Squats
10 Calf Stretch Left Right
10 hillbillies
All above in Cadence
THE THANG: IPC Week 3
We’ve all seen the workout by Now so I will Spare the details. The Q has a confession to make.
I copied the workout down the night before for Reference. I did not add that the Brenton was 3 rounds. I only added 1 round at beginning and end. I noticed that our times were amazing compared to other Pax at other AO’s which led me to double check the youtube page. Pax that came out I let you down. You put in good hard work with the “modified down” Week 3. Still proud of you guys for coming out on Saturday and working hard.
MARY: None. Did a slow Mosey around the track
ANNOUNCEMENTS: Onehit speaking Oct 17th at Midway.
LBC Oil Change next weekend
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Lots of unspoken.
Prayed, Pledged then fellowshipped for a good 30 minutes!!