Q: Jeter
PAX: Capsize, Chaps, Cherry Coke, CurveBall, Renfroe
FNGs: None
COUNT: 6
INTRODUCTION:no pro, 5 core Ps, MS & credo
WARMUP:
– Hillbilly
– Copper Squats
– Merkins
– Imperial Walker
– Back Stretch
– Willie Mays Hays
– Daisy pickers
THE THANG:
– Bear Crawl to 2nd bench
– Walk bear to fountain
– Reverse Swirly 360 – merkin at 3rd step
– Dip wave 25
Mosey to wall
– 30sec ea
– Wall sit
– High knee
– Mike Tyson
– Another 1 minute sit
Mosey to Racion Wall and crawl it
Mosey to coupons-
15-10-5
– Upright row
– curl
– OHP
– Bear crawl first post between each round
– Kettle bells
– Bent row
– Skull crushers
Indian run to Mary
MARY:
– Flutter Kicks
– Hill Billy’s
– WWII sits
– Heel Taps
– LBCs
– Ps 23 Plank
– SSH -50
– Plank to 6AM
ANNOUNCEMENTS:
DHT too late if not signed up, 12 days of Ruckmas
COT – 6TH MAN: Jeter- why I come. It’s been 11 months and how did I live without this in my life … thanks Capsize
PRAYER REQUESTS AND PRAISES:
Jamie Buren’s upcoming surgery, Cub to keep faith through this, My sister in law Joan lung cancer , Fran for her new season – retirement in January me for continued pursuit of Christ, discipling others and work fruitfulness, for Curve Ball’s friend from jail still in the dark and using