AO: ao-gateway
Q: Carolina Lean
PAX: Buick, Carolina Lean, FreeBird, Joshua Simonton Gruuel, Myrtle, OneHit, Skidder, Szczerbiak, GUAC, Eeyore, splash, Tetanus
FNGs: None
COUNT: 12
INTRODUCTION:
Welcome, disco, credo, MS, 5CP

Please remember, you may have and/or receive injuries, but we at ao-gateway will not acknowledge them.

WARMUP:
Bear hug
Hillbilly
Squat
Calf stretch
Daisy pickers

THE THANG:
Start off with the buy-in: 100 merkins

Mosey around the building to the hill by the tire shop for:

5 one-legged burpees
Crawl bear up the hill (cliff)
10 HW imperial squats
Bear crawl down the hill
Repeat 4x and swap legs for each set of burpees

Mosey to the center of the parking lot

Walls of Jericho:
10 ea merkins, squats, BBS and then mosey the perimeter of the building
Next round 9 reps of each, then 8, etc

Buy-out: 15 Mike tysons

MARY:
20 oyo heels to heaven
20 oyo WW1 sit-up
20 ic box cutter

ANNOUNCEMENTS:
1776 is almost upon us
Labor Day race, 10K only, no 5K allowed unless you’re doing both

Q-Source topic this week: Accountability

COT – 6TH MAN:
Eeyore, thanks for sharing man!

PRAYER REQUESTS AND PRAISES:
Gruuel busy, busy
Zerb traveling
Lizella Baptist camp trip next week