AO: Castle Black

When: 11/28/2023


Number of Pax: 2

Pax Names: Backdraft, Duggar,

Number of FNGS: 0

FNG Names:

QIC: Duggar

WARMUP: Lap up top, imperial walkers, windmills, good mornings, michael phelps oyo
THE THANG: 4 corners around the back side of the school. Start with 30 reps at each corner, then on the next lap do 25, so forth an so on. Corner 1: Dips, Corner 2: Squats, Corner 3: Merkins, Corner 4: BBS
MARY: Air Chair for 30 seconds
ANNOUNCEMENTS: BackDraft is awesome
COT: Grateful for BackDraft. Prayers that I can impact others like he has impacted me. Prayers to find the next set of men that need F3 both physically and spiritually.

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