AO: ao-hermods-hideaway
Q: SEC
PAX: SEC, Run Flat, Houlihan, Maestro, Vanilla Bean, Git-R-Done, Fun Run, Grits
FNGs: None
COUNT: 8
INTRODUCTION:
Was encouraged to see a big crowd at Hermods despite the cold, windy weather. Disclaimer, 5CP, Mission Statement, Credo, and Streakers Credo
Q: SEC
PAX: SEC, Run Flat, Houlihan, Maestro, Vanilla Bean, Git-R-Done, Fun Run, Grits
FNGs: None
COUNT: 8
INTRODUCTION:
Was encouraged to see a big crowd at Hermods despite the cold, windy weather. Disclaimer, 5CP, Mission Statement, Credo, and Streakers Credo
WARMUP:
SSH x12
Hillbillies x15
Don Quixote x12
Willie Mays Hayes x12
Finkle Swing x8 ea leg
THE THANG:
400m warmup lap
20 yds ea of high knees, butt kicks, toe touches, scoops, close the gate, open the gate
The into
100m sprint/ 100m jog. 3 total laps
200m sprint/ 200m jog. 3 total laps
400m sprints. 2 laps
MARY:
Hamstring stretch
Quad stretch
Worlds greatest stretch
Hip stretch / knee to chest
ANNOUNCEMENTS:
12 miles of Ruckmas Dec 20 8pm
PRAYER REQUESTS AND PRAISES:
LBC Christmas services and outreach
Carolina Lean new hire doing well
Thankful for the men of F3