AO: ao-about-face
Q: Capsize
PAX: Capsize, Carolina Lean, Lipitor, OneHit, Steven DeGeorge, BlueBird
FNGs: None
COUNT: 7
INTRODUCTION: Qing around my shoulder injury, I can do a lot of pulling but no pushing. That’s why I took it
WARMUP: Back stretch, shoulder stretch, SSH’s, bear hugs
THE THANG:
Slow count in cadence reps for the burn
15 OH press
12 lawn mower pulls each side
15 curls
15 skull crushers
15 bent over rows
15 kettle bell swings
15 upright rows
15 squat thrusters
Cusack around house
Rinse and repeat
Last round was cut short for time. We did 10 reps up to bent over rows

MARY:
15 American hammer 4 count IC
Coupon overhead flutter kicks 20 4 count IC
15 WW3 sit-ups OYO
Psalm 23 plank
ANNOUNCEMENTS:4x4x48, convergence dinner and sunrise service
COT – 6TH MAN: read the 9 core principles of our faith
PRAYER REQUESTS AND PRAISES:
Brian Battie
Mt. Mamas dear widowed friend needs help with her septic tank
Strength for all of us to do the hard things
Balance for Lipitor and One Hit