Q: Capsize

PAX: Cub

INTRO: Holiday hangover. I thought I would be ghosted fir a minute but the perseverance of Cub came through and he showed 5:15. I decided to save the beatdown I had intended to use for a busier day. It’s a good one. Instead I did what my body needed and it was good for Cub too

WARM-O-RAMA:
SSH’s 20 IC
Back stretch

THE THANG:
Core workout
Started with 30 good minutes of stretch and hold. Not easy, broke a sweat. Good for the body

MARY:
15 minutes of core IC 4 count
Crunchy frog 10
Bicycle forward and reverse 10 ea
In and outs 15
Vup roll ups 10
Heels to heaven 15
WW2 sit-ups 15
Leg climbers 10
American hammer 20
Hold plank for 1 minute

COT:
Count-O-Rama, Name-O-Rama.
Announcements – let’s build the A.O and get busy
Prayer/Praise – praise for what we saw in our families over the weekend. Cub got a promotion teaching Bible in middle school. Praise God!