Q: Roll Tide

PAX: Mr. Fix It, Sub, Spackler, Downy, Fun Run, Roll Tide

Great morning to test ourselves and prep for the beatdown that is coming Saturday.

Welcome
Disclaimer
Trunk rotation x 5 ic each direction
daisy pickers x 10 ic
copperhead squats x 7 ic

The thang:

100 gas pumps
50 fake jump rope
run 4 laps around the race track

25 Hello dolly
25 burpees
50 fake jump rope
run 4 laps around the racetrack

25 4ct. hand release merkins
25 4 ct v ups
50 fake jump ropes
4 laps around the racetrack

25 leg raises
25 jungle boy squats with a jump
3 laps around the racetrack

25 4ct flutter kicks
25 2ct bonnie blair
2 laps around the race track

25 big boi sit ups
25 fake jump ropes
1 lap around the race track

row in a canoe until 0600

COT: We tried sitting in a circle this time like the early days of F3Metro. Great time together and some good vulnerability and Prayer request from Downy, Sub, Mr. Fix It, YHC.