First Post at Nation Ford High School. Arrive and scope the terrain with no lights….at all! Pitch Black out there.

5:30am – Let there be light! NAFO lights popped on and the pain was delivered.

Lil Mike gave some words of encouragement and advice to take that time in the mornings to be like Jesus and prepare our hearts, minds and souls for the day ahead.

Take off on warm up lap to front of NAFO high school

COP on Band Field

• SSH x 25
• CCD x 15
• Imperial Walkers x 20
• Mountain Climbers x 15
• Squats x 20
• Peter Parker x 10
• Parker Peter X 10

Mosey To Hill and Partner Up

• Exercise 1
  • #1-Run up hill and back x2
  • #2-Burpees
  • Switch
  • Plank at end
• Exercise 2
  • #1-Bear Crawl  up hill and run back x2
  • #2-Burpees
  • Switch
  • Plank at end
• Exercise 3
  • #1-Run up hill do 10 squats run back x2
  • #2-Bomb Jacks
  • Switch
  • Plank at end

Mosey To Band Parking Lot for COP

• Freddy Mercury x 20
• Hello Dolly X 20
• Merkins X 15
• Flutter Kick X 20
• Wide Arm Merkins X 15
• Rosiltas X 20

Line up at end of Parking Lot and Partner up

• #1 – Sprint to 50 yrd line and back X 2
• #2 – Merkins
• Switch
•  #1 – Suicide Sprint to 30 yd line and then 50yd line X 2
• #2 – Squat Kicks
• Switch

Mosey To Main Parking Lot COP

• SSH X 40
• LBC X 20
• Hi Slow Flutter Kick X 20

COT

• 18 PAX
• Announcements
  • Thur – Laces In/Out WEP
  • Friday – Third F Baxter Chick filet 6am
  • Sat – Alcatraz Tega Cay 6:30am / The Fort WEP 7:00am
  • Prayers