AO: Tradition
Q: Frostbite MECA ,
PAX: Frostbite MECA, Clifford, kinglouie, Moonlight (Samir)
FNGs: None
COUNT: 4
Good to have kinglouie back out this week and to see the runners!

WARMUP: 1 mi run, side straddle hop, penny picker, windmill, low slow squat, merkins, Freddy mercuries
THE THANG:
8 pull-ups, 10 dips, 12 burpees
Kettle bell curls and tricep extensions
Short mosey with runners
8 pull-ups, 10 dips, 12 burpees
Kettlebell swings, lawn mower rows, goblet squats, chest presses. Abs leg extension
Mosey around the church
8 pull-ups, 10 dips, 12 burpees
MARY: Stretch
ANNOUNCEMENTS:
COT: prayers for health and healing and rain