DATE: 2023-08-15
AO: Mount
Q: Aaron Slutsky – Arby’s
PAX: Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy, Biscuits (comz), Nimon Badgley (Doc), Sinkhole FNGs: None
COUNT: 5
WARMUP: Pre Run, SSH, Humpies, Storm Troopers, Arm Circles, merkins
THE THANG: Fours Sets of Exercises (modified DORA) set to Apple Music’s 90’s Hip Hop playlist to celebrate the 50th anniversary of Hip Hop Set 1
Buy-in: Merkins x 10 (Everyone does these)
LBCs (Partner 1 runs, Partner 2 does the exercise, swap)
Curls
Lunges
Set 2
Buy-in: Merkins x 10
American Hammers
Overhead Press
Squats
Set 3
Buy-in: Merkins x 10
Gas Pumps
Bench Press
Side Lunges
Set 4
Buy-In: Merkins x 10
Freddie Mercurys
Rows
Sumo Squats
We were able to complete all 4 sets, so we repeated set 1 and did 10 more merkins to finish.
MARY: present throughout
ANNOUNCEMENTS: Crawdads
COT: Shared about the Bible App and its daily verse and devotion. For we are what he has made us, created in Christ Jesus for good works, which God prepared beforehand to be out way of life. Ephesians 2:10 NRSV. Prayers for Daphane, School employees and students, kids returning to college and their parents.
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