AO: The Pulpit
QiC: Lance
Pax Count: 7
Pax List: Croissant, Deputy, Junk Bond, Lance, Reggie, Spike, Timex
FNG Count: 0
Downrange:
Warm up:
Jog in place
Arm cycles
4 count squat
Merkins
Squat
Stone mountains
Mountain climbers
3 sets (75% pull ups, 10 merkins, 10 squats)
The Thang:
11’s Step-ups – Derkins
Stairs – Freddie Mercuries
Down: Bear crawl, lbc’s, crab walk, merkins
Back: Crab walk, lbc’s, bear crawl, merkins
Down: Karaoke, lbc’s x2
Back: Karaoke, merkins x2
Down 75% run, stone mountains
Back: Sprint, stone mountains
Closeout:
Freddie Mercury
60 Sec Plank
CoT:
Prayers for Lance as he works to strengthen his marriage.