Q: Mr. Fixit
PAX: Carolina Lean, Mr. Fixit
FNGs: None
COUNT: 2
INTRODUCTION:
Never been happier to see Carolina Lean at 5:14. Was thinking I was fixing to hit the track alone but he saved me from despair.
Disclaimer, 5 Core, Mission, and Credo
WARMUP:
SSH – 25 IC
Willie Mays Hays – 10 IC
Trunk Rotation – 10 IC each way
Daisy Picker – 10 IC
Quad Stretch – 10 IC each leg
Hamstring Stretch – 10 IC each leg
Calf Stretch – 10 IC each leg
THE THANG:
800 Meter Warmup Mosey, brief walk
Merkin – 25 OYO
400 Meters, brief walk, Plank Jack – 25 OYO
300 Meters, brief walk, Shoulder Tap – 25 IC
200 Meters, brief walk, Mountain Climber – 25 OYO
200 Meters, brief walk, Merkin – 20 OYO
100 Meters, brief walk, Plank Jack – 20 OYO
200 Meters, brief walk, Shoulder Tap – 20 IC
300 Meters, brief walk, Merkin – 15 OYO
400 Meters, brief walk, Plank Jack – 15 OYO
1000 Meter Cool Down
MARY:
2 Minute Plank
ANNOUNCEMENTS:
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Carolina Lean – process of moving and potential upcoming hire