AO: ao-wilderness
Q: Capsize
PAX: Chaps, Moon Dolphin, Capsize, Matt Buren-f3 Cub, Jeter, BlueBird, Curve ball
FNGs: None
COUNT: 7
INTRODUCTION:
Feeling my injuries this week and if I wasn’t Qing I wouldn’t come out. So I thought I’d share in my pain
WARMUP: Disclaimer, High Knees, arm stretch, trunk rotation
THE THANG:
Moseyed to the fountain for a 5 minute yoga/runner stretch with lots of groaning
11’s with dips and BBSU’s and a bear crawl around the fountain which was where the pain was, almost a 25 min bear crawl with a modification to lunge

MARY: 15 minute Mary
All 4 count IC 15 reps
Bicycle
Bicycle in reverse
Gas pump
BBSU- OYO 25
Heels to heaven
V-up roll ups
Leg climbers
Merman 15 each side
American hammer
Psalm 23 plank
ANNOUNCEMENTS: 4x4x48, convergence cookout at Arrowhead, 5 am run, 6:30 am sunrise service all at Arrowhead
Murph Monday at FPD
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Prayed over Curve ball and Bluebird – celebrating phase 1 and entering phase 2. Cub and Chaps travels