5 Principles + Welcome FNG + Disclaimer

Warmup mosey to bank for Moroccan nightclubs, overhead claps, seal claps, little baby arm circles, reverse arm circles.

Mosey with NUR + butt kickers + High knees + Side shuffles both directions to side parking lot of shop strip.

Balboas, Side Straddle Hops, Copperhead Squats, and Squat Jumps for final warmup

THE THANG: Partner-based BD “GET MONEY!”

Starting at the shops sidewalk, partner 1 runs to the stop sign at the opposite end of the lot (next to the bank) and back, while partner 2 performs the exercise listed on the sheet provided.

When partner 1 returns to the sidewalk from his run, the roles reverse and partner 2 runs while partner 1 performs the exercise. This continues thru the circuit of 4 exercises. After both partners have completed the run and all 4 exercises in the circuit, the team gets a “break” by taking a controlled run around the bank to “GET MONEY” and return to the start.

The catch: Exercising partner’s goal is to perform the specified exercise without breaks if possible. For each break taken, the runner must complete 3 burpees before switching roles.

Carolina Drydocks // Breaks are if knees touch the ground

Merkins // Breaks are if knees touch the ground

Angry Chairs // Breaks are coming out of stance

American Hammers // Breaks are if feet touch the ground

At 550am, we started a Burpee Bear Crawl Indian Run (split into 2 trains due to number of PAX present). All PAX in a line bear crawling…last person in line does a burpee then sprints to front of line and begins bear crawl…and so on and so on.

at 555am, we did circled up for some Penguins and the Alphabet. Had a few minutes left and the team picked up the slack with some exercises they called out and the team followed (THANK YOU to all of you for the pickup!)

Announcements:

2/15 – Suncoast T-shirt pre-order closes out

3/12 – SMA Raider Run

4/30 – SUP and Run 5k

November – WildPax (Save the Date – before Thanksgiving; more details to come)

COT:

It’s been 3 weeks and I don’t remember all the requests and praises but I know we prayed together and I shared a little on Men as protectors/providers and our role in not only leading our families spiritually, but also regarding our purpose and calling to reflect the Father in all facets. GET ENGAGED IN THE WAR AT HAND!