Conditions

Clear and Cold.

The Workout

500 Step up with knee drive (counting the hard way).

After every 50 do

10 calf raises
run to the top of King Julien bridge
10 merkins (if you’re doing Nips out November, do 20)
run back tot he gazebo
10 leg raises before starting back on the step ups.

COT

Announcements

The Q sheet is wide open. Get your name on it.
Food Drive
The Pistol is open for business. Get out there and get some work done.

Prayer Request

Crayola’s mom is back at home
Soap-on-a-Rope’s wife is having surgery tomorrow
Tickle’s boss is having exploratory surgery

NMM

The Carl Julien bridge shall hence forth be known as the King Julien Bridge
If we collect 1,000 pounds of food for our local Food Bank, BenGay has committed to run a marathon. On top of that, he said this morning that he would run the first 26 miles and then bear crawl the remaining 0.2.
When coming up with this workout, I forgot to take into account that my home office is on the second floor of the house.