AO: ao-the-complex
Q: Back Draft
PAX: Back Draft, Biff, Cousin Eddie
FNGs: None
COUNT: 3
INTRODUCTION:
Theodore Wright not responsible
Mission and 5 Core
WARMUP:
SSH IC x 20
Mountain climbers IC x 10
Bear hugs and diasy pickers IC x 10
THE THANG:
Parking lot sprints to get to the tires.
Tire flip x 10 them 5 Irken/5 Dirken
Repeat 4 times switching tires
Pickleball court: 3-8 special
3 handstand pushups, run past 2 courts then 8 gorilla squats (repeat 10 times)
Playground 3-8 special
3 pull-ups run to other side of the playground for 8 no-cheat merkins.
After 5 sets, we jogged the loop and then resumed the exercise. Swapped no-cheat merkins for jump squats.
MARY:
3 sets
American Hammer IC x 10
Freddie Mercury IC x 10
LBC OYO x 10
ANNOUNCEMENTS:
October challenge. Experience other AOs and get to Qing!
COT – 6TH MAN: The small group allowed for a nice post workout chat about anger, life, F3 and family.
PRAYER REQUESTS AND PRAISES:
Family on fall trips, trusting the Lords will.
Q: Back Draft
PAX: Back Draft, Biff, Cousin Eddie
FNGs: None
COUNT: 3
INTRODUCTION:
Theodore Wright not responsible
Mission and 5 Core
WARMUP:
SSH IC x 20
Mountain climbers IC x 10
Bear hugs and diasy pickers IC x 10
THE THANG:
Parking lot sprints to get to the tires.
Tire flip x 10 them 5 Irken/5 Dirken
Repeat 4 times switching tires
Pickleball court: 3-8 special
3 handstand pushups, run past 2 courts then 8 gorilla squats (repeat 10 times)
Playground 3-8 special
3 pull-ups run to other side of the playground for 8 no-cheat merkins.
After 5 sets, we jogged the loop and then resumed the exercise. Swapped no-cheat merkins for jump squats.
MARY:
3 sets
American Hammer IC x 10
Freddie Mercury IC x 10
LBC OYO x 10
ANNOUNCEMENTS:
October challenge. Experience other AOs and get to Qing!
COT – 6TH MAN: The small group allowed for a nice post workout chat about anger, life, F3 and family.
PRAYER REQUESTS AND PRAISES:
Family on fall trips, trusting the Lords will.