AO: Blacktop

When: 11/13/2023


Number of Pax: 9

Pax Names: Coco, Dance Fighter, koi, Matchstick, Panhandle, Sega, Spider Ball, Uncle Dick, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Panhandle

WARMUP: mosey to side of building, circle up, plank and go through mission and core principles, doing merkins in between, SSH, WP, MP, Sun gods
THE THANG: 11s – Wall climbs (4 steps up, 4 steps down) and Derkins hooking feet on top of fence
Mary and then donkey kick (70 reps)
Mt. Killamylunga –
Backwards run to first light, 25 squats
Bear crawl to next, 25 squats
Backwards to next, 25 dry docks
Crawl bear to next, 25 dry docks
Backwards run and do Mary
Indian Run back to flag

MARY: plank for 3 min
ANNOUNCEMENTS: 11/18 5k, lights set up, 11/17 3rd F breakfast, food drive, thanksgiving and Black Friday gatherings – CoCo will be Q on Black Friday
COT: prayers for transitions with work, for us to be leaders and supporters in relationships

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