AO: Ao-Red_Dawn
Q: Pooh
PAX: Brutus, Ben Stallard (TaterSalad), Buick, Downy, FreeBird, GPS, Lipitor, Maestro, Mr. Fixit, OneHit, Piggyback, Rhett (Roll Tide) Evans, Spackler, Szczerbiak, Turnbuckle
FNGs: None
WARMUP: seal-jacks, don quiotes, merkin-climbers, circle burp
THE THANG: 6x 10yrd murder bunnies with 5 man makers, 10 binoculars, 15 squats, 20 Qpon swings, 25 overhead presses, 30 curls. 1 exercise every 10 yrds. 4x 200m sprints with 20 each lunges, merkin-jacks, jump squats, diamond merkins. 1 exercise after each 200m. Murder bunny routine doing exercises in reverse order. 7 minutes doing alternating Qpon shuffles and pull-ups with a partner.
MARY: 30 LBCs, Plank circuit with alternating appendages raised one at a time, 1min of flutter kicks.
COT:count-o-Rama, name-o-Rama, Szczerbiak shared a verse of the day Eph.5:25-26, prayed for Sudz.