It was a dark and cool Labor Day morning. We got our kettle bell on.

Mosey to the back of the school.

WARMUP:

• 30 Side Straddle Hops
• 10 Windmills
• 20 Moroccan Night Clubs
• 10 4-count Merkins
• 10 4-count Mountain Climbers

Mosey to the side of the school.

• 5 burpees

Mosey to the front of the school.

• 5 burpees

Mosey back to the parking lot and grab your bell.

The Thang:

• Start at one end of the parking lot
• 10 curls (each arm)
• bear crawl halfway across the lot, run the rest
• 4 burpees
• run back to starting point & plank for six
• 20 goblet squats
• bear crawl halfway across the lot, run the rest
• 5 burpees
• run back to starting point & plank for six
• 6 inches for a 10 count
• 10 overhead press
• bear crawl halfway across the lot, run the rest
• 6 burpees
• run back to starting point & plank for six
• flutter with bell, 10 4-count
• 10 tricep extension
• bear crawl halfway across the lot, run the rest
• 6 burpees
• run back to starting point & plank for six
• one arm press w/ flutter, 10 4-count each arm
• run to other side of lot
• 6 burpees
• run back to starting point

Mosey back to COT for 3 minutes of Mary

• boats & canoes
• Captain Thors to 5×20

Announcements

• VQ Month
• CAH
• Temporary SiteQ for Tomahawk (Sauerkraut on IR)

Prayer Requests

• Kids in school
• Travel
• Hurricane victims
• Geronimo interview

Ginsu