AO: Ao-Pound
Q: Michael Smallwood(Bull)
PAX: Duke, Dill (Blake Cannady), Greyhound, Ross (Night Light) Cargle, SAG, Palladean, Michael Smallwood(Bull)
FNGs: None
COUNT: 7
WARMUP:
Daisy Pickers IC
Hill Billies IC
Alarm Clocks
High Knees IC
Butt Kickers IC
Plank Jacks OYO
THE THANG:
Smooth down to the pain locker and pick up the discount coupons and smooth back to the circle of life. Done as pairs:
Berkins
Bly’s

Front raises
Lateral raises

Shoulder Press
Lawnmower pulls

Lunges
Squats

Gurls
Kickbacks

Rinse and repeat. Started with 15 reps each, then 12, 9, 6, 5, 4, 3. Time got us before we got to 1
MARY:
Flutter Kicks
Box Cutters
WW1
American Hammer
Plank to the 6
ANNOUNCEMENTS:
5ks abound, Macon Mayhem, convergence, kids Mud Run, Forsythia Festival(Boy Scouts hosting Pancake Breakfast Saturday and selling Funnel Cakes)
COT:
Unspoken Prayer Requests. Prayed for health of the hard charging men of F3 and their families