Q: Downy

PAX: Downy, Geppetto, One Hit, Maestro, Scooter, Run Flat

Intro, Disclaimer, 5 Core Principles

Warm-o-rama:
Billy Mays Hays
Daisy Picker
Bear Hug
Big Arm Circles (reverse)
Squat Stretch
Lunge

Thang:
Ruck COP

10 Burpees
20 Squats
20 Tricep Extensions
20 Rows (Hard Way)

Repeat x2

Man in the Pan

PAX hold rucks overhead
HIM in middle does overhead presses (x reps)
Once he’s out, hold plank

Farmers carry with hand switch halfway

Ruck Curls
Seated close grip curls (2 sets of 20 and 15)
Calf Raises (2 sets of 30 and 20)

Farmers Carry back

More Ruck Rows (20)
More Ruck Curls (20)

Mary

Overhead flutter kicks
Heels to heaven
Toe Touches
Ruck Crunch
Big Boy Situps

COT:
Count-off
Name-o-Rama

Announcements
Cantrell 5k Feb 25
Grow Ruck Mar 23-26 – Still time for more PAX to join!
Various pop-up runs happening all over the dang place it seems!

Prayers, Praises: Geppetto and his wife finishing up their careers, prayers for diligence, humility, and intentionality in the transition. Prayers for strength and perseverance and commitment in Run Flat and his family. Downy’s friend – direction and purpose to fill his life and to continue growing spiritually alongside all of us