AO: ao-the-scrape
Q: Professor Tide
PAX: Iron Swifty, Seth De Foor (Ralphie), Gambler, CurveBall, Manscape, Caboose, ER
FNGs: None
COUNT: 8
INTRODUCTION: Q introduction, mission, 5 core principles, and credo
WARMUP:
Willie Mays on your own
10 Daisy Pickers in Cadence
10 Windmills in Cadence
THE THANG:
Using the parking lot, set up 6 stations. First station being the start and end stop. At each station do 10 reps of 1 exercise at each station. After the laps repeat with each exercise until you have completed all 6 or time expires.
6 exercises
1. Merkins
2. Deep Squats
3. Mike Tysons
4. Burpees
5. LBC
6. Merkins
MARY:
20 box cutters
20 R side LBCs
20 L Side LBCs
20 LBCs
20 Gas Pumps
1 minute plank
20 side step squats
30 second pogos
ANNOUNCEMENTS:
Ultimate Football, Chad 1000, Paxgivings, Gobbler Challenge
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Gambler- still praying for faculty at Centerville Elementary, Manscapes-paryers for cousin that fell into fire, CurveBall-prays for him as be begins coaching basketball with Victory Sports at Second Baptist, ER-pray for our nation during this transition time.
Q: Professor Tide
PAX: Iron Swifty, Seth De Foor (Ralphie), Gambler, CurveBall, Manscape, Caboose, ER
FNGs: None
COUNT: 8
INTRODUCTION: Q introduction, mission, 5 core principles, and credo
WARMUP:
Willie Mays on your own
10 Daisy Pickers in Cadence
10 Windmills in Cadence
THE THANG:
Using the parking lot, set up 6 stations. First station being the start and end stop. At each station do 10 reps of 1 exercise at each station. After the laps repeat with each exercise until you have completed all 6 or time expires.
6 exercises
1. Merkins
2. Deep Squats
3. Mike Tysons
4. Burpees
5. LBC
6. Merkins
MARY:
20 box cutters
20 R side LBCs
20 L Side LBCs
20 LBCs
20 Gas Pumps
1 minute plank
20 side step squats
30 second pogos
ANNOUNCEMENTS:
Ultimate Football, Chad 1000, Paxgivings, Gobbler Challenge
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Gambler- still praying for faculty at Centerville Elementary, Manscapes-paryers for cousin that fell into fire, CurveBall-prays for him as be begins coaching basketball with Victory Sports at Second Baptist, ER-pray for our nation during this transition time.