66F mild weather. Started the 4 of us on some warmup and exercises: imperial walkers, SSH, jump squats, toy soldiers, Michael Phelps and arm circles

The Thang:

Partner up, one runs a quarter mile while other remains in a standard plank until return then switch. The process repeats until 1.5 Miles completed by all pax. Then went to hand release Merkins while teammate ran another 0.25 mi lap. This continued until 2.25 miles total was accomplished.

Cooldown: with the few minutes remaining performs various stretches and finished with ab windshield washers.

COT

announcements: bring canned food to beatdown starting next week for thanksgiving community food drive

praises/ prayers: May God help us in our family relationships with M and 2.0’s. Prayers for safe travels during the holidays and prayers also for Dasani as he discerns his next career choice and how it may affect his family.

Message:

“He who forms the mountains, who creates the wind, and who reveals his thoughts to mankind, who turns dawn to darkness, and treads on the heights of the earth— the Lord God Almighty is his name.”
‭‭Amos‬ ‭4:13‬