Q: Peaches
PAX: Lobos, McStuffins, Peaches, Spackler
FNGs: None
COUNT: 4
INTRODUCTION:
Welcome
Disclaimer
5 CP’s
MS
Credo
WARMUP:
SSH 20 IC
Shoulder Tap 20 IC
COP Mountain Climbers 20 OYO
Shoulder Blast 20 IC Keep em up
BH
LACF
LACR
Seal Claps
Grady Corn
Chinook’s
Mosey
THE THANG:
Jacob’s Ladder to 5
Sprint
Burpee
Merkin
Squat
Sprint to top of Hill, complete one of each exercise. Rinse and repeat to 5. We mixed in some mosey’s, hog jogs and one Bernie Sanders. Tradition still intact.
MARY:
Q got us to Mary 2 minutes early. Additional running immediately called. Appeared as if Spackler had just won the lottery, the joy on his face said it all!
High Plank 20 IC
Flutter Kick 20 IC
WW1 Sit Ups 10 OYO
LBC’s 20 OYO – Lobos
Merkins 10 OYO – Mcsuffins
Heels2Heaven something? Spack
ANNOUNCEMENTS: Check Slack
COT – 6TH MAN: Mcsuffins. Been about a year of F3. Busy year with Family milestones, parents and work. Thank you for sharing Brother!
PRAYER REQUESTS AND PRAISES:
Travel Mercies and endurance for our running Boyz! I’ve seen the work, they’re ready!! Enjoyed it. Sweat Angels made an appearance. Missed some Fellas!