AO: ao-the-scrape
Q: Back Draft
PAX: Back Draft, Bagpipe, Biff, Chumz, Dexter Gordy, ER, John Denver, John ‘Beach Body’ Stevick, Lazy Dog, Travis Fisher, Bow Tie
FNGs: None
COUNT: 11
INTRODUCTION:
Disclaimer
WARMUP:
Big Arm Circles both ways
45 SSH
Touch the pavement, then flat back
Bolt 45

THE THANG:
Run to coupon depot
5 block over burpees then run to the pavement and back (repeat 9 times)
5 Thrusters then run to the pavement and back (repeat 9 times)
9 Merkin then run to the tree and back (repeat 5 times)
Run back to Mary

MARY:
45 Freddie Mercury
45 American Hammers
45 Seated Flutter kicks
Devil in and out of the frying pan
45 Freddie Mercury
45 Seated Flutter kicks
45 American Hammers

ANNOUNCEMENTS:
PAX 400 relay marathon upcoming
Saturday outreach at Rehoboth

COT – 6TH MAN:
Thank you for sharing Iron Swiftie

PRAYER REQUESTS AND PRAISES:
Ankles and emotions