Q: Downy

PAX: Downy, Maestro, Free Bird, Roll Tide, Big Chick, Piggyback, Corn Fed, GPS, Bewyack, Sloppy Joe, Tater Salad, Spackler, Mr Fixit, One Hit, Run Flat, Scooter, Szczerbiak, Myrtle, SEC

INTRO: Downy not a professional, FPD/Pax/Q not responsible for any swampiness, frost bite, or injuries. We are not aware of any injuries; push yourself but don’t hurt yourself. Mission Statement, Credo, 5 Core Principles.

WARM-O-RAMA: Willie Mays Hays, Daisy Picker, Squat Stretch, Hamstring Stretch, Imperial Walkers, Hillbillies, Bear Hug, Chinook
Slaughter Starter (x20)


Mosey to Field
Line stretches with lunges, high knees, and butt kicks alternating every 10 yards to the end zone
Back with steadily increasing sprints (25%, 50%, 75%, hold 90%)
Return with decreasing sprints (90%, 75%, 50%, hold 25%)

Grab two (2) coupons – farmer’s carry 100 yards. Return to 50-yd line and COP:

Man Makers (x20)
Block Merkins (x15)
Shoulder Press (x20)
Curls for the Gurls (Single Arm sets of 20, 15, and 10; Double Arm Set of 10)
Rows (sets of 12, 10, & 8 Single Arm)
Finish with the PAX-favorite Coupon Dip (x20) & Abyss Merkin (x15)

Mosey to the Track
Merkins (IC x25)
Mosey 1 lap to Flag

MARY: Seated Leg Raise (IC), Toe Touches (x20), Big Boy Situps (x20)

Count-O-Rama, Name-O-Rama.
Socratic – Inspiration and encouragement for all of the HIMs going through rough patches, stagnation, unmotivation, etc. We are here for our brothers to serve God, and he put us here to do the same and is faithful to be there for us through it all.
Announcements – Check Slack for Everything!!! (May 13 5-year Anniversary)
Prayer/Praise – SEC’s commitments with work, coaching, and family. Prayers for grit, determination, and endurance in our faith and day-to-day lives