Q: Ratatouille
PAX: Run Flat, Dirty Dawg, Maestro, Fun Run, FreeBird, Eeyore, Polaroid, Ratatouille, SEC, Gnat, Vanilla Bean, Crypto
FNGs: None
COUNT: 12
INTRODUCTION: disclaimer, 5 core, mission, credo
WARMUP:
Bear hug
SSH
Willie Mayes Hayes
Ruck on for Merkins x 20
Ruck on for squats x 15
THE THANG:
Head to the track
First corner:
Overhead press x 25
Ruck swings x 20
Bolt 45s- half squat from the top x 15
half squat from the bottom x 15
Full squat x 15
Cue sack to second corner
Second corner: Fun fact about Vanilla Bean: he was once on sport center not top 10
Fun fact about Eeyore is he is a certified BBQ meat tester or something like that. He had to take a few classes to earn this certification.
Overhead press x 25
Ruck swings x 20
Ruck rows x 25 YHC tried to be cute and do up down Cadence
Bolt 45s
10 walking lunges with a squat to the corner 3
Corner 3: fun fact about Dirty Dawg is he might have shat himself running this past weekend :joy:
Mad respect
Bolt 45s
Ruck swings
Rick Rows x 50
Al gore IC x 20
Cue sack lunge walk x 10 to corner 4
Corner 4: fun fact about Gnat is he got to chase some cows this past week while out of town for Christmas when visiting family
Bolt 45s
RDL x 40
Al gore x 20
Overhead press x 20
Ruck swings x 20
MARY: We found out Maestro is very good at karaoke and he plans to sing the national anthem at the next big f3 event
Flutter kicks
Big boy sit ups
V ups chosen by Fun Run
American hammer chosen by Dirty Dawg but YHC didn’t let him lead it because didn’t want him to doo doo on himself again
ANNOUNCEMENTS: see slack
COT – 6TH MAN: YHC super thankful to be with the group of guys who push him instead of waiting for the new year to get better
PRAYER REQUESTS AND PRAISES:
FreeBird 2.0 having her wisdom removed
Gnat and M traveling to Atlanta to her serve at passion conference