Q: Jeter
PAX: Chaps, Moon Dolphin, Steven DeGeorge
FNGs: None
COUNT: 4
INTRODUCTION:disclaimer, 5core, MS, credo
WARMUP:
– Hillbilly
– Copper Squats
– Merkins
– Imperial Walker
– Back Stretch
– Willie Mays Hays
– Daisy pickers
THE THANG:
– Bear Crawl to 2nd bench
– Reverse Lunge to fountain
– Dip 15
– Reverse Swirly 360 – gerkin every other block
– Mosey to pickleball wall
– Wall sit
– 3 hand stand pushups
– High knees
– Wall sit
mosey to raccoon wall
– crawl the wall
– 2 sets of 10 ab rollers
mosey to coupons
15-10-5
– Upright row
– curl
– OHP
– Bear crawl first post, lunge back between each round
15-10-5
– Kettle bells
– Bent row
– Skull crushers
Inchworm to post, 4 step then squat back between rounds
– Indian run to Mary
MARY:
– Flutter Kicks
– Hill Billy’s
– WWII sits
– Heel Taps
– LBCs
– Stretches: sit twist, lay twist (both sides), spread legs, stretch each side grab foot, then center grab both feet, then butterfly
– Ps 23 Plank
ANNOUNCEMENTS: 1/11 AO Macon down except for Wilderness, joining WR at the grind for kick off. God is good!
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Jamie’s recovery, my mom’s hip surgery recovery at 96.5!
Mountain Momma’s co-worker memory is restored!!!!