WARMUP:
-prerun

THE THANG:
-200 meter run/30 Freddy mercury’s/200 meter run/burpees until 5 minute timer goes off
-Rinse and repeat for the next 7 rounds, the exercises for 30 reps change each round
-30 pickle pounders
-30 flutter kicks
-30 plank jacks
-30 monkey humpers
-30 squats
-30 LBCs
-30 side straddle hops

MARY:
-one minute plank
-two minute six inches hold

ANNOUNCEMENTS:

-3F Breakfast at the slab hosted by Catbox, 5am workout followed by breakfast 6am
-speed for need first Baptist church of Woodstock arrive at 7am and start time is 8am, saturday 10/5
-be on lookout to help those in need in waynesville North Carolina, I believe

COT:

-Iceberg and his family to be successful and more focused
-waynesville north carolina and anyone affected by Hurricane Helene