AO: ao-red_dawn
Q: Mr. Fixit
PAX: Gaylord, Pooh, Bozo, Mr. Fixit, French Lick, OneHit, Rhett (Roll Tide) Evans, NocAHoma, Freon, Chuckie
FNGs: None
COUNT: 10
WARMUP:
SSH – 10 IC
Daisy Picker – 10 IC
Merkin – 20 IC
Trunk Rotation – 10 IC each way
Carolina Dry Dock – 15 IC
Shoulder Blaster – 10 IC, 4 different exercises
Imperial Walker – 20 IC

THE THANG:
Moseyed down to the track
4 Rounds
50 yard Bear Crawl
25 Merkins
50 Yard Lunge
50 Yard Bernie
20 Carolina Dry Docks
50 Yard Crab Walk
400 Meter Run

Reps on Merkins decreased 5 each round and on Carolina Dry Docks 4 each round

The 50 yard bear crawl or crab walk was mixed up each round. 1 round we sideways bear crawled and the final round we crawl beared. This presented a hip problem for YHC which carried over into Mary and I almost had to quit. But nonetheless(i love using this word), we got through it and are better for it.

MARY:
Freddy Mercury – 10 IC
Gas Pump – 20 IC
LBC – 25 IC
Heel Touch – 20 IC

ANNOUNCEMENTS:
Huff-n-Puff next weekend
Cantrell center 5K Feb 4th. Also an option for Speed for Need this day

COT:
French Lick was 6th man – thank you for sharing
 -Lot of praise this morning for where he is today as opposed to 2 years ago.       He gave all the glory to God for healing and restoration in a number of different areas of his life. Praised Crossroads for the transitional push and says he wants to raise 10K this year to benefit an organization that gave so much to him. Plans to run 100 miler before year end to better himself and raise money for Crossroads. Let’s get behind him and support

Love you men and thankful for each one of you and where we all are today! We do this together and for each other and ultimately can make a huge difference in each other, this community, and most importantly The Lords Kingdom!!!