AO: ao-the-farm
Q: Joshua Simonton Gruuel
PAX: Gnat, Git-R-Done, Joshua Simonton Gruuel
FNGs: None
COUNT: 3
INTRODUCTION: 5 Cores! Mission! Credo!
WARMUP:
Mosey around the church
Big arm circles FB
Monkey Humpers
Squats
Hillbillies
THE THANG:
Grab 2 coupons bc we have plenty
Urkens on coupons x 10
Left Right offset Urkens x10 the hard way
Upright rows x 15
To the feild
30 yrd Across and Back
Cusak
Front Carry
Left Shoulder Right Shoulder
Q: Joshua Simonton Gruuel
PAX: Gnat, Git-R-Done, Joshua Simonton Gruuel
FNGs: None
COUNT: 3
INTRODUCTION: 5 Cores! Mission! Credo!
WARMUP:
Mosey around the church
Big arm circles FB
Monkey Humpers
Squats
Hillbillies
THE THANG:
Grab 2 coupons bc we have plenty
Urkens on coupons x 10
Left Right offset Urkens x10 the hard way
Upright rows x 15
To the feild
30 yrd Across and Back
Cusak
Front Carry
Left Shoulder Right Shoulder
Then Emom 1 minute timer double Farmer Carry. Timer goes off so next Pax takes the coupons.
Long Long way around Property. Gave each plenty of farmer carry tine
MARY:
50 Crunches
30 Flutter Kicks
15 Superman sit ups
ANNOUNCEMENTS:
LBC Treats on the trail Sunday 5 to 7 F3 will have a booth!!
Dht
Speed for Need
12 mile ruck Nov 9th at ao-the-farm Details yo come.
COT – 6TH MAN: We all kinda Spoke and shared
PRAYER REQUESTS AND PRAISES:
Git-R-Done Family, Daughter and wife.
Gnat praise for a great time for father daughter dance.
Prayed and Pledged it out!! Thanks for the fellowship bros!!