AO: ao-the-scrape
Q: Back Draft
PAX: ER, John ‘Beach Body’ Stevick
FNGs: None
COUNT: 3
WARMUP:
A little yoga while we talked through the disclaimer and Mission statement.

THE THANG:
The distance for each was 10 parking spaces.
A-skips and then 10 birddogs
High knees and then 10 deadbugs
Straight leg strides and then 10 crab boils
Heel to butt and then 10 shoulder taps

Went through that twice.
4 by 50 yd striders

Repeated the whole sequence again, except finishing with just 1 beautiful strider.

MARY:
10 heels to heaven
5 slow freddie mercury IC
10 merkin

Repeated that again.

ANNOUNCEMENTS:

Next weekends ruck at The Complex followed by coffeteria.
Beach Bodys September 5K

COT:
Praying for all Scrapers wherever they may be.
Beach Bodys musical equipment and performance