AO: ao-about-face
Q: Capsize
PAX: Lipitor, OneHit, Pacifier, Capsize
FNGs: None
COUNT: 4
INTRODUCTION: stole the Q from Lipitor. Did you know you can sign up for past Q’s? Stayed up late or got up early to see election results. So glad I put my name in the Q. Great day for the church!
WARMUP: stretching: trunk rotation, back stretch, bear hugs, SSH’s
THE THANG: Indian run to Regiman fitness, doubles back to Gilligan’s island
Crab walk/bear crawl flip across parking lot
Superman/banana flips
10 WW2 sit-ups
Crab walk/bear crawl again then back again
Superman/banana
10 merman’s each side
Bear crawl/ crabwalk to center
Burpee COP doing SSH’s and burpees counting down from 5
BBSU’s
Diamond merkins holding plank starting at 5 and going to 10
Moseyed back to base
Pax choice
One hit- box cutters
Pacifier – scissors
Lipitor- gas pumps
Capsize – Vup rollups
Then finished with Psalm 23 plank
MARY:
ANNOUNCEMENTS: many upcoming chances to hurt yourself, check slack
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Went around circle for what we are thankful for
Lipitor- new born Son! That’s where you’ve been!
Pacifier- crossroads and sharing his story
One Hit- greatful to live in a country where we can worship freely
Prayed out
Q: Capsize
PAX: Lipitor, OneHit, Pacifier, Capsize
FNGs: None
COUNT: 4
INTRODUCTION: stole the Q from Lipitor. Did you know you can sign up for past Q’s? Stayed up late or got up early to see election results. So glad I put my name in the Q. Great day for the church!
WARMUP: stretching: trunk rotation, back stretch, bear hugs, SSH’s
THE THANG: Indian run to Regiman fitness, doubles back to Gilligan’s island
Crab walk/bear crawl flip across parking lot
Superman/banana flips
10 WW2 sit-ups
Crab walk/bear crawl again then back again
Superman/banana
10 merman’s each side
Bear crawl/ crabwalk to center
Burpee COP doing SSH’s and burpees counting down from 5
BBSU’s
Diamond merkins holding plank starting at 5 and going to 10
Moseyed back to base
Pax choice
One hit- box cutters
Pacifier – scissors
Lipitor- gas pumps
Capsize – Vup rollups
Then finished with Psalm 23 plank
MARY:
ANNOUNCEMENTS: many upcoming chances to hurt yourself, check slack
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Went around circle for what we are thankful for
Lipitor- new born Son! That’s where you’ve been!
Pacifier- crossroads and sharing his story
One Hit- greatful to live in a country where we can worship freely
Prayed out