Warm, Wet Sunrise just right for a beatdown. 5 core principles announced, quick disclaimer while we waited for BigMac to finish getting dressed, and headed out.

Trail run with warmorama exercises at select station stops

Return to pavilion for the Thang

Find some bench for HIIT. The amount of time allotted for each exercise varied slightly depending on the Q

• Box jumps
• Decline merkins
• Flutter kicks
• Step ups
• Tricep dips
• reverse crunch
• Bent over fly’s

Run a lap

Rinse /repeat (4x’s )

with everyone fully exhausted and completely drenched in sweat COT began as the rest of the runners joined in.

Bing suggested everyone give a personal prayer and praise request, so we did.

Message:

“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
‭‭1 John‬ ‭1:7‬