AO: ao-red_dawn
Q: Mr. Fixit , Flowmax
PAX: TI (Adam C), FreeBird, Freon, Pooh, SEC, Mr. Fixit, Seth Peed, Flowmax, Algae
FNGs: None
COUNT: 9
INTRODUCTION:
Disclaimer, 5 Core, Mission, Credo
Q: Mr. Fixit , Flowmax
PAX: TI (Adam C), FreeBird, Freon, Pooh, SEC, Mr. Fixit, Seth Peed, Flowmax, Algae
FNGs: None
COUNT: 9
INTRODUCTION:
Disclaimer, 5 Core, Mission, Credo
WARMUP:
SSH – 25 IC
Willie Mays Hays – 10 IC
Daisy Picker – 10 IC
Trunk Rotation – 10 IC each way
Quad Stretch – 10 IC each leg
Hamstring Stretch – 10 IC each leg
Calf Stretch – 10 IC each leg
THE THANG:
8 – 5 Minute Rounds
200 Meter Run
30 of an exercise
200 Meter Run
AMRAP Burpees until 5 min timer
MARY:
Not today
ANNOUNCEMENTS:
CR Monday night at Northway – Get with Mr. Beast to volunteer
Jay’s Hope 5K on 26th – Speed for Need option
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Pooh traveling next week
SEC balance in life and priorities
TI – staying in the word because God’s timing is everything
Those affected by Hurricane Helene