AO: ao-the-farm
Q: Git-R-Done
PAX: J Stroke, GUAC, Rick Parsons, Capsize, Joshua Simonton Gruuel, Grits, Mingledorf
FNGs: None
COUNT: 8
INTRODUCTION: Virgin Q :joy:, Mission Statement, 5 core principles, Creedo
WARMUP:
In Cadence
BearHugs
Big Arm Circles F/R
Chinooks
Hillbillies
Daisy Pickers
Mosey to Church Sanctuary for buy in
Buy-in: 20 count Wall Sit each person
THE THANG:
Walls Of Jericho (7 reps of an exercise, then run around the sanctuary)
Burpee
Jumping Lunge (hard way)
Mountain Climbers (hard way)
Jump Squats
Merkins
SSH
Navy Seal Burpee
Mosey to front of Kids Building
Cocaine Bear Crawls up 6 Lines, then Back Six lines (Felt energized :rolling_on_the_floor_laughing:)
Mosey to benches by the playground
Dips 15, 10, 5 (5 was my count down and up)
Irkins 15, 10, 10
MARY:
50 LBCs OYO
Flutterkicks
Plank for rest of time
ANNOUNCEMENTS:
DHT December 6th
12 Miles of Ruckmus
LIARs workout on Saturday, Ruck on Sundays @ LBC
COT – 6TH MAN: J Stroke :sunglasses:, Pray for Family (especially Wife’s side)
PRAYER REQUESTS AND PRAISES:
Grits: pray for our Families, health (physical, Mental, Spiritual)
Capsize: His Wife and the rest of the teachers through this year
Guac: Men’s hike success :fire:
Q: Git-R-Done
PAX: J Stroke, GUAC, Rick Parsons, Capsize, Joshua Simonton Gruuel, Grits, Mingledorf
FNGs: None
COUNT: 8
INTRODUCTION: Virgin Q :joy:, Mission Statement, 5 core principles, Creedo
WARMUP:
In Cadence
BearHugs
Big Arm Circles F/R
Chinooks
Hillbillies
Daisy Pickers
Mosey to Church Sanctuary for buy in
Buy-in: 20 count Wall Sit each person
THE THANG:
Walls Of Jericho (7 reps of an exercise, then run around the sanctuary)
Burpee
Jumping Lunge (hard way)
Mountain Climbers (hard way)
Jump Squats
Merkins
SSH
Navy Seal Burpee
Mosey to front of Kids Building
Cocaine Bear Crawls up 6 Lines, then Back Six lines (Felt energized :rolling_on_the_floor_laughing:)
Mosey to benches by the playground
Dips 15, 10, 5 (5 was my count down and up)
Irkins 15, 10, 10
MARY:
50 LBCs OYO
Flutterkicks
Plank for rest of time
ANNOUNCEMENTS:
DHT December 6th
12 Miles of Ruckmus
LIARs workout on Saturday, Ruck on Sundays @ LBC
COT – 6TH MAN: J Stroke :sunglasses:, Pray for Family (especially Wife’s side)
PRAYER REQUESTS AND PRAISES:
Grits: pray for our Families, health (physical, Mental, Spiritual)
Capsize: His Wife and the rest of the teachers through this year
Guac: Men’s hike success :fire: