QIC: @piledriver
Pax: @hbc, @toxic, @radio, @cardinallaw, @Hawkeye, @Gandolf, @wcbdfy, @hacksaw, @trojan, @creditcheck, @piledriver
Warm Up
Side straddle hop, in cadence x 20
Merkin, in cadence × 15
Grass Getters, in cadence × 10 , stay down stretch to left ankle, stretch to right ankle.
Mosey (1/4 mi.) to Coupons (everyone gets one), line up on goal line
The Thang
Iorn Pax challenge wk 4
Rinse and Repeat 3x’s below for time, OYO
100 cumulative, merkin and or squat
200yds (w/coupon down and back)
100 cumulative, Bonie Blair (easy way) and or coupon swings
200yds (w/coupon down and back)
100 cumulative, traveling lunges and or coupon thrusters
200yds (w/coupon down and back)
COT
Rev 4: 11 you are worthy, our lord and god, to receive glory and honor and power
All living creatures glorify God by fulfilling their purpose…
5 ways we can glorify God in our daily walk
1. Worship God
2. Display christian love
3. Live as Jesus did, WWJD
4. Use our talents and gifts to help those in your community.
5. Share the Gospel!
Prayers
Continued prayers for…
Todd Cathcart and his family.
@toxic son Trip’s upcoming surgery.
All f3 brothers going through financial, family, and work struggles.
Announcements
Greenway Gitty Up Nov. 23rd
Sunday Funday runs starting at westbound and down every Sunday @ 6am.
Apologies for any missteps in protocol, including thinking I had recorded name-o-ramma! Thank you to all who posted for my VQ, I am grateful for the you men and your continued support!
Sent from my T-Mobile 4G LTE Device