NoPainNoGain

AO: ao-the-crucible
Q: BlueBird
PAX: Cherry Coke, Ferdinand the Bull, Mr. Fixit, Szczerbiak, Pacifier
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer
5 core principles
Credo
WARMUP:
Right over left hamstring stretch 12x
Left over right hamstring stretch 12x
Daisy pickers 15x
Bear hug 15x

1 Lap around the track
THE THANG:
Randy 25x
Big arm circles 25x “forward & reverse “
Little arm circles 25 “forward & reverse “
Hold out your arms
Speed bag “forward & reverse” 25x
Arm chop 25x

Did that twice!

Straight into merkins 10x
Hold
Merkins 10x
Hold
Prime time 5 the hard way
Leg taps

Did that twice!

50 dips to end the thing.
MARY:
25x flutter kick
25x scissor
Lbc 30x

ANNOUNCEMENTS:
Myrtle getting married
COT – 6TH MAN:
Cherry Coke
Him and his relationship and business decisions
PRAYER REQUESTS AND PRAISES: new guy Crossroads