RING OF FIRE · WED NOV 27

Backblast! Q has manners. Today

When: Wednesday, November 27, 2024
AO: Ring of Fire
Q: backdraft
PAX: 9 backdraft, Cake Boss, FTC, HarryCarry, Headspin, Ruby Slippers, Senator Tressel, Splinter

WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down - sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving