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AO: ao-the-complex
Q: Iron Swifty
PAX: Biff, Chumz, John Denver, Iron Swifty, beatbox
FNGs: None
COUNT: 5
INTRODUCTION: all the good stuff
WARMUP: in cadence, bear hugs, side straddle hops, hillbillies
THE THANG: ran a quarter mile and on the second lap performed and exercise at each picnic area. 25 reps of each.
Derkins
Erkins
Step ups
Box jumps
Dips
Ran another quarter mile
Performed two sets of 25 inverted rows with mixed grips
Air squats on a decline for 3 minutes
Repeated another lap with all the exercises as well as the rows and squats
MARY:ic Lbfk, box cutters, gas pumps, Freddie Mercury’s x20 each
1 minute plank
ANNOUNCEMENTS: Jesus is coming back
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Chumz buddy and family going through lots of loved ones. Drew Hollingsworth I believe is the correct name. I don’t know how I remember that if I did. Prayed it out