Q: SoCrates

PAX: Gator — RESPECT
Palladian — RESPECT
Moo Moo — RESPECT
Slow Poke
Sag
Dirty Dawg
Prime
Waders
Dill
Freon
SoCrates
Ralph
Micro
McFly

INTRO:
Disclaimer. Jumped right in to the…

WARM-O-RAMA:
15 – SSH
10 – Tempo Merkins*

10 – Flutter Kicks Double Count

10 – Little Baby Arm Circles Forward
10 – Little Baby Arm Circles Backward
10 – Hallelujahs

10 – Knoxville Cherry Pickers*
20 Sec. Samson Hold*

10 – Willie Mayes Hayes

THE THANG:
“Card’s Run and Repeat”
5 – Burpees
5 – Big Boy Situps
5 – Heels to Heaven
Run to designated point and back. Repeat.

Moment of silence for Cardinal
Encouraged men to get right with their horizontal relationships (spouse, kids, family, friends, etc.) and their vertical relationship (Almighty God).

10 – Burpees

10 – Little Baby Crunches
10 – Mt. Climbers Double Count Run to the sign and repeat

15 – Burpees
15 – Air Squats
15 – Freddy Mercury’s
Run to the designated area and repeat.
Hold squat until all Pax have finished


20 – Burpees
Run to the designated point and repeat (1,200 meters complete which is ¾ of a mile)

MARY:
10 – Big Boys

10 – Heels to Heaven
20 – Crunches
5 core principles during these.

20 – Mt. Climbers

30 – Air Squats

30 – *Air Bike rides 3⁄4 mile run

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Join Slack. Add info to emergency contact. Lots of running opportunities coming up.
Prayer/Praise – SoCrates’s dad (cancer treatment).