AO: ao-red_dawn
Q: Mr. Beast
PAX: FreeBird, Run Flat, Maestro, Fun Run, Rhett (Roll Tide) Evans, Piggyback, SEC, OneHit
FNGs: None
COUNT: 9
THE THANG:
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

COT:
Hopeful for One Hit’s relationship with his brother and prayers for his brother to find community and fellowship.
Prayers for SEC’s M with upcoming lab work.
Prayer for wisdom and patience for Piggyback and upcoming travel with family and young kids.
Thank God for bringing us together for fellowship and fitness in His name.