AO: brickyard
Q: Gordie (Steve Wheaton)
PAX: Spladle, Simmons (Justin Creasey), Switchgrass (Stacy Clark), Herbie (Kortney Jarman), fast-n-easy (Nate Votta), Gmail, Spellcheck, Gordie (Steve Wheaton)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Imperial Walkers
10 Tempo Merkins
10 TTT
10 Overhead Arm Claps
Q: Gordie (Steve Wheaton)
PAX: Spladle, Simmons (Justin Creasey), Switchgrass (Stacy Clark), Herbie (Kortney Jarman), fast-n-easy (Nate Votta), Gmail, Spellcheck, Gordie (Steve Wheaton)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Imperial Walkers
10 Tempo Merkins
10 TTT
10 Overhead Arm Claps
THE THANG:
EMOM – 8 exercises, 4 rounds
• Blockees
• Chest Presses
• Kettlebell Swings
• American Hamners
• Merkins
• Bonnie Blairs
• Big Boy Situps
• Plank
– mosey splish-splash lap every other round
ANNOUNCEMENTS:
Capturing the ghost flag tonight 5:30
COT:
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29 NIV
Shared a reminder about being intentional – whether it’s inviting someone to F3, complimenting your spouse or building up a friend. with so much negativity all around us, let’s strive to build others up, not tear them down.