AO: ao-the-scrape
Q: The Grinch , Biff, Back Draft, Lazy Dog
PAX: Biff, Back Draft, Lazy Dog, The Grinch
FNGs: None
COUNT: 4
INTRODUCTION:

Last minute change with the Q, do we all took turns.

WARMUP:

Willy Mays Hayes
Toe touch x 30 sec
Don Quixote IC x 10
Daisy pickers x 5

THE THANG:

Burp back mountain
Starting at the bottom of the trench, one pax will run up the hill backwards 5 times while the partner completes burpees. The team will continue to work through this until 100 burpees are completed.

To the fire pit:

Dips x 25, then run to the road.
Lunges x 30, then run to the stairs.
Merkins x 25, then back to the fire pit.

Set of 11’s
Wormkins/jump squats.

Cooldown lap around the church.

MARY:

Iraqi sit ups x 10
6” x 1 min
Plank x 50 sec

ANNOUNCEMENTS:

Marathon run this Sunday 4:30 am

COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: