AO: ao-the-scrape
Q: Back Draft
PAX: Caboose, Back Draft, Brawny, CurveBall, The Grinch, Spam
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer
WARMUP:
Little arm circles IC 5
Reverse little arm circles IC 5
Willie Mays Hayes OYO (gave 5 core and credo)
Mountain Climbers IC 12
SSH OYO (game the Mission statement)
THE THANG:
Parking lot 11s from one end to the other
No cheat Merkins / jump squats
Playground partner work
100 total Swerkins while partner lunge-walked 6 out and 6 back
Pavilion
For the remaining time 3-8 Special
3 Turkish get-ups (the hard way)
8 coupon swings
MARY:
Freddie Mercury IC 12
ANNOUNCEMENTS:
The Grind, Macon Half Marathon, Huff and Puff half in January, October challenge
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Curveballs baby, life changes, conversion stories and conviction.
Q: Back Draft
PAX: Caboose, Back Draft, Brawny, CurveBall, The Grinch, Spam
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer
WARMUP:
Little arm circles IC 5
Reverse little arm circles IC 5
Willie Mays Hayes OYO (gave 5 core and credo)
Mountain Climbers IC 12
SSH OYO (game the Mission statement)
THE THANG:
Parking lot 11s from one end to the other
No cheat Merkins / jump squats
Playground partner work
100 total Swerkins while partner lunge-walked 6 out and 6 back
Pavilion
For the remaining time 3-8 Special
3 Turkish get-ups (the hard way)
8 coupon swings
MARY:
Freddie Mercury IC 12
ANNOUNCEMENTS:
The Grind, Macon Half Marathon, Huff and Puff half in January, October challenge
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Curveballs baby, life changes, conversion stories and conviction.