AO: ao-hermods-hideaway
Q: Downy
PAX: Rhett (Roll Tide) Evans, Fun Run, Downy, Carolina Lean, Maestro, Pointer
FNGs: None
COUNT: 6

WARMUP:
Welcome, 5 Core Principles, Disclaimer
Mission Statement
Credo

Imperial Walkers
Good Mornings
Monkey Humpers
Daisy Pickers
Willie Mays Hayes

High Knees 50m
Butt Kicks 50m

THE THANG:
50% 1 mile run
Repeat for 6 laps:
400m
10 Flutter Kicks
10 Bicycle Kicks
10 V-ups
Every 3 minutes

Flutter Kicks IC
Lunge walk x20
Mosey 400m to flag

MARY:
bicycle kicks to 0600

ANNOUNCEMENTS: Huff-Puff races Jan 20; Cantrell 5k and Speed for Need Feb 24; Blue Ridge Relay in Sept.

COT: Good conversation about training and being about our Bible reading time before we get into social media or let that be the last thing we end the day with. Regardless, it’s about what you are and aren’t putting in your body and mind that really makes a difference.