AO: ao-red_dawn
Q: Downy
PAX: Piggyback, Skidder, Mr. Beast, Downy, Joshua Simonton Gruuel
FNGs: None
COUNT: 5

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

Willie Mays Hayes
Monkey Humpers
Daisy Pickers
Merkins x25
Big Arm Circles (R)
Bear Hugs

THE THANG:
Upright Row x12, 10, 8
Tricep Extensions x12, 10, 8
farmers carry across parking lot
farmers carry across parking lot

mosey to field

bentover rows x15,12,10
curls x15, 12, 10

x15 Ruck Merkins
x10 pullups
x20 squats
repeat for two sets
15 squats
mosey to flag

alternating shoulder press x10,8
front squats x10,8

MARY:
Ruck American Hammer x10 IC
big boi situps x15
Heels to Heaven x10 IC

ANNOUNCEMENTS:
Speed for Need 5k Feb 24, Macon Sleepout and Fundraiser Mar 2 – F3 Macon team; lots of runs and races ahead

COT:
Praying for Long Haul in his new stage of life. Praises/Prayers for where YHC is at in his life and thankful for the opportunities and relationships