AO: ao-the-farm
Q: Git-R-Done
PAX: Run Flat, Putter, Marshal, Joshua Simonton Gruuel, Skidder, Gnat, Grits, Mingledorf
FNGs: None
COUNT: 9
INTRODUCTION:
5 Core
Mission statement
Motto
We don’t acknowledge injuries here :joy:
WARMUP:
Big Arm Circles
Reverse Big arm circles
Shinnoks
Willie Mays Hayes
Daisy Pickers
THE THANG:
Moseyed to get Coupons then met on the “line”
Paired up and had a race down and pack while the partner did the following exercises: Curls, overhead press, tricep extensions, coupon swings.
Put the coupons back, and did 10 to 1: Squats, merkins, shoulder taps hard way, big boi sit-ups.
Descended from 10 reps of each exercise to 1 at half a lap
MARY:
Flutterkicks
LBCs
3 minute plank (half high, half low)
10 burpees because why not?! :joy: :fire: :sunglasses:
ANNOUNCEMENTS:
12 miles of Ruckmus this Friday starting at 7
LBC Turkey Shoot December 21st
COT – 6TH MAN:
Marshal, prayer for leadership in work and family
PRAYER REQUESTS AND PRAISES:
Grits- pray for job making right decisions
Putter- praying for family
Gruel- holiday season (remembering what the season is about), supporting our wives with the pressure that is on them during this time of year
Q: Git-R-Done
PAX: Run Flat, Putter, Marshal, Joshua Simonton Gruuel, Skidder, Gnat, Grits, Mingledorf
FNGs: None
COUNT: 9
INTRODUCTION:
5 Core
Mission statement
Motto
We don’t acknowledge injuries here :joy:
WARMUP:
Big Arm Circles
Reverse Big arm circles
Shinnoks
Willie Mays Hayes
Daisy Pickers
THE THANG:
Moseyed to get Coupons then met on the “line”
Paired up and had a race down and pack while the partner did the following exercises: Curls, overhead press, tricep extensions, coupon swings.
Put the coupons back, and did 10 to 1: Squats, merkins, shoulder taps hard way, big boi sit-ups.
Descended from 10 reps of each exercise to 1 at half a lap
MARY:
Flutterkicks
LBCs
3 minute plank (half high, half low)
10 burpees because why not?! :joy: :fire: :sunglasses:
ANNOUNCEMENTS:
12 miles of Ruckmus this Friday starting at 7
LBC Turkey Shoot December 21st
COT – 6TH MAN:
Marshal, prayer for leadership in work and family
PRAYER REQUESTS AND PRAISES:
Grits- pray for job making right decisions
Putter- praying for family
Gruel- holiday season (remembering what the season is about), supporting our wives with the pressure that is on them during this time of year