AO: ao-the-scrape
Q: Iron Swifty
PAX: Biff, Cousin Eddie, Zelda, Brawny, Curly, Beetlejuice
FNGs: None
COUNT: 7
INTRODUCTION: I’m not a professional, CBC AND F3 ARE NOT RESPONSIBLE, MODIFY AS NEEDED
WARMUP:Side straddle hops x20 IC
Bear hugs while staying credo
UB twist while starting mission statement
High knees 4 count x10
THE THANG:
15 min no man left behind. You finish a round, you do step backs until everyone is ready for the next set. High intensity encouraged ttyl failure.
Overhead press coupons x20
Pogo hops over coupon 3 count x20
Staggard walking coupon merkins x10
Coupon swings x20
Indian run shower pace for slight cool down.
Warrior walks 15 yards, explode into lateral gallop 15 yards, explode to full 20 yard sprint, jog back and do again for 11 minutes, right 10 sets.
MARY: plank 1 min, plank jack 30 Sec then plank 30 seconds, all without dropping down.
Mini flutters 6 inches x 1 min

ANNOUNCEMENTS:
COT – 6TH MAN: Guys made aware of the need to depend on each other for ask things big and small. Iron Swift offering himself for spiritual/health perspectives, specifically psychology of it all from a kingdom perspective. DM me anytime guys.
PRAYER REQUESTS AND PRAISES: General praises for life.