Q: Iron pax/ARR Proctor – Tatnall

PAX: Maestro, Downy, Roll tide, One hit, big Chick, Szcerbiack (r), Pooh, free bird, Myrtle (RR), Buick, Run Flat, Fancy, French Lick, Mr Fixit, Tatnall (R), GPS

INTRO: IPC week 4 appropriately named Death by Runner. Way to do it boys! Wish I could say that was it but we got one more week. Make sure you post your times tonight

WARM-O-RAMA:
Big arm circles ic 10
Imperial walkers ic 10
Hillbillies ic 10

THE THANG:got to it

100 GAS PUMPERS
50 JUMP ROPES
1 MILE RUN
25 HELLO DOLLIES
25 BURPEES
50 JUMP ROPES
400METER RUN
25 HAND RELEASE merkins
25 V- UPS
50JUMP ROPES
400METER RUN
25 LEG RAISES
25 JUNGE BOY SQUATS-2 SPOON STYLE
50JUMP ROPES
400 METER RUN
25 4 COUNT FLUTTER KICkS
25BONNIE BLAIRS (EACH LEG)
50 JUMP ROPES
400 METER RUN
100 BIG BOy SIT UPS
50 JUMP ROPES
1 MILE RUN

MARY: nah

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Prayer/Praise – praying for Big Chicks daughter Laney as she seeks health answers praying for capsize as he takes on Jayden. Praying for the men of occ and Myrtle as they lead young men.