14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

• SSH
• IW
• MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

• Merkins – 10
• Monkey Humpers – 15
• Dying Cockroach – 20

Mosey

• MC – 10
• Squats – 15
• Flutter – 20

Mosey

• CDD – 10
• HB Squats – 15 (Crowd Pleaser)
• Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

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Honor to Serve.