Movement

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.