Q: Downy

PAX: Downy, Roll Tide, Fun Run, Spackler (R), Sand Castle (FNG), Myrtle (RR), Tater Salad, Bewyick

Welcome – Downy not a professional, Springdale not responsible for frost bite or any injuries
5 Core Principles
Credo
Mission Statement

Warm-O-Rama:
-Bear Hugs
-Big Arm Circles and Reverse
-Moroccan Night Crawlers
-Chinook

-25 Burpees COP
-Daisy Pickers
-Manhangers
-Diamond Merkins OYO x30

THANG

Mosey to Sprints
50% run halfway, 90% sprint

90% sprint halfway, 50% run

75% Sprint

50% Run

95% Sprint

Flat Tire Indian Run around track and to Pavilion

ROUNDS

-15 Pull-Ups
-30 Merkins

Jog around Raceway Island

-Step-ups (15 EA Leg)
-30 Squats

Jog around Raceway Island

Repeat for 2 circuits

MARY
Sit Throughs (IC)
Hands Back Leg Raise (IC)
Scissor Kick Sit-Ups (IC)

Count-O-Rama
Name-O-Rama
Announcements – Gobbler Challenge at Red Dawn in place of Thursday’s WOD
Prayers – traveling safety for family members this weekend. Salvation conversations with Downy’s sister. Tater’s grandmother and family. Mutual Friend’s grandfather and family in illness.