AO: ao-moneypit
Q: Gaylord
PAX: Fun Run, Downy, Fez, Mr. Beast, Gaylord
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer
5CP
Mission statement
Credo

WARMUP:
SSH IC
LAC forward IC
LAC reverse IC
Moroccan night club IC
Chinoks IC
Bear hug IC

THE THANG:
Core:
Round 1
LBC’s in Cadence – 15

Flutter Kicks in Cadence – 25 (that is a LOT)

Hello Dolly in Cadence – 15

Merkin IC x10

Diamond merkin IC x10

• Run a lap of the parking lot and then Rinse and Repeat

Round 2

Hello Dolly in Cadence – 25

Freddy Mercury in Cadence – 25

Big Boy Sit-Ups, together as single count – 10

American Hammer’s in Cadence – 15

Merkin IC x10

Diamond Merkin IC x10

Mosey to side entrance of dillards

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

Complete 2nd set of Round 2 and Mosey to hill.

Hill sprint x1 to increase Heart rate and give Core a rest.

Mosey to top parking lot for round 3

Hello Dolly in Cadence – 20

Freddy Mercury in Cadence – 15

Big Boy Sit-Ups, together as single count – 10

American Hammer’s in Cadence – 15

Merkins x20 oyo

Rinse and Repeat

Mosey lap around parking lot and head back to flag.

MARY:
LBC oyo x25 for 2 sets
Butterfly sit-ups x15
Plank for time

ANNOUNCEMENTS:
5k to support children’s home, check slack. F3 has sponsorship opportunity.
4×4×48
Relay marathon this Sunday at red dawn @0430

COT – 6TH MAN:

PRAYER REQUESTS AND PRAISES:
Prayers for fun run friends wife battling breast cancer.
Prayer for YHC 2.0 pregnancy
Prayers for Mr. Beast nephew