Conditions- Mild for early february

F3 Disclosures

Warmarama: SSH IC x 36. Michael Phelps Give up IC * 9. Copper head squat OMC x 9 each Toy Soldier IC x 9. Chinooks IC x 9

The Thang:

Mosey to Shelter.

Chatty Dorra. Switch coupon exercise after each song. Mosey TBD based on distance.

Curls

Kettle Bell Swings

Overhead Press

Goblet Squats

Obliques

Man Makers

Lunges

Rifle Carry Calf Raises

Bench Press

Count/Name

COT

Psalm 46[a]

For the director of music. Of the Sons of Korah. According to alamoth.[b] A song.

1

God is our refuge and strength,

an ever-present help in trouble.

2

Therefore we will not fear, though the earth give way

and the mountains fall into the heart of the sea,

3

though its waters roar and foam

and the mountains quake with their surging

 

 

Prayer requests

Ball of Man/knee

Moleskin

Everybody wanted a better beat down after Franksball. This workout was a tribute to meatloaf and our workout last Friday at blackwater. Marvel got his new car and finally has a soul.

Announcements

Quad P. 2/11 @ ForKids.