Disclaimer

Warm up

SSH x 35 IC

LBAC x 30 IC 15 each way

Imperial walkers x 25 IC

Mountain climbers x 20 IC

Freddy Mercury x 15 IC

MERKINS X 10 IC

Squats x 5 IC

MOSEY TO FOOTBALL FIELD with coupons

The Thang:

Form 3 man teams:

AMRAP – 15 min

1 man to opposite end of field and 2 on one side to start

-MERKINS and triceps press alternating on one end

-runner in between full length of football field

-reverse crunches/iron crosses on one end

PAX swap as runner reaches each end

Round 2 (same as above except)

10 Min AMRAP

– v ups

-runner

– curls

Mosey to flag

Flutter kicks IC x 35

Pax choice – meatloaf offered some motivation with a set of Al Gores to complete the beatdown.

Announcements:

convergence

Mud run

Cagney has Thursday Q

Food for thought: when the Holy Spirit speaks to you, listen and act versus just listening!

Prayer – Kaboom