Date: 2024-11-04
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Paddywhack, Chicken scratch, Malcolm Cohen, Woody
FNGs: None
COUNT: 5

WARMUP:
Sir Fazio Arm Circles (front & back)
Over-head Claps
Michael Phelps
Copperhead Squats

All in cadence on the Q’s count

THE THANG: The Q was bringing up the six the whole time, but glad to be out there w/ the gents while recovering from Ragnar & nursing a lil injury

Run 1 lap (.25 miles)
5 pull-ups (or rows)
5 overhead press w/ Cindy
10 merkins
10 curls for the girl (husbands of 1 wife – 1 Timothy 3:2)
15 squats
15 side-shuffles w/ resistance band)
Run 1 lap (.25 miles)

MARY: Who?

ANNOUNCEMENTS: Krampus is coming!

COT:
The election: to be a set-apart people, distinct b/c of kindness and love of neighbor as we steward our right to vote

For aches and pains and injuries (healing and encouragement): for Capsized & Wrecking Ball

For Mater & his family!

We read the Shem’a (Deuteronomy 6:4-9) & followed up w/ a brief prayer

Tags: ao-the-furnace, Paddywhack, Chicken scratch, Malcolm Cohen, Woody