11s

AO: ao-the-complex
Q: Back Draft , Back Draft
PAX: Biff, Cousin Eddie, Chumz, Back Draft
FNGs: None
COUNT: 4
INTRODUCTION:
Disclaimer, Mission, 5 core, Credo by CE
WARMUP:
Bear hugs IC 5
Deep squat OYO
Merkin / Squat w/side step routine X4
THE THANG:
11s
OHP with a twist and the hard way. /. Incline Peter Parker
Goblet Squat. /. Single leg deadlift
OHP with a twist. /. Decline Peter Parker
MARY:
Freddie Mercury IC 12
Gas Pumps IC 12
American Hammer IC 12
ANNOUNCEMENTS:
Paxgiving Nov 14th (need to rsvp soon)
7 mile ruck in the 14th of Dec
Quad Q @ The Grind tomorrow
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Cousin Eddie’s job situation