Q: The Grinch

PAX: ER
Rainbow Row
Standby
Q-Tip
The Grinch

INTRO: Disclaimer, Misdion statement, 5 core principles provided by Pax.

WARM-O-RAMA: SSH x 10 IC, Daisy Pickers x 10 IC, Bear hugs x 10 IC

THE THANG: Mini-Murph! We moseyed for a 1/2 mile to begin the event. After grabbing a coupon, we went to the concrete slab and completed the following:
Bent over rows x5
Perkins?(push-ups while pulling our coupon underneath our chest from side to side) x 10
Goblet squats with coupon x 15
After these 3 exercises the Pax ran to the end of the concrete slab and back (80 yards).
This set was performed a total of 10 times.
50 bent over rows, 100 perkins, 150 goblet squats.
The pax then completed the closing 1/2 mile run with mild interval work.

MARY:Toe taps x 30
1 minute plank
1 minute bridge

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Cantrell 5k this Saturday
Prayer/Praise – Praying for Beach Body and his family. The other men who weren’t able yo make it this morning for a variety of reasons.