Mosey, high knees, butt kickers, karaoke

Warm up

10 burpees

20 merkins

30 Squats

40 LBCs

50 Moroccan nightclubs

7 Tabata – 90 seconds rest

Each Tabata is 6 sets work 30, rest 15.  Alternate two exercises.

1. Shoulder taps, Merkins
2. Burpees, jump squats
3. Freddy Mercurys, LBCs
4. Germans, Carolina Dry Docks
5. Wind sprints and more wind sprints
6. Toy soldiers, squats
7. Muffin Tops with dips, Left / Right

Name o Rama

FNG gets a name.

Announcements

Prayer requests

Praises

Dear Lord

We’re grateful for this opportunity to exercise, to challenge ourselves and support each other.

We know that many are not as fortunate as we are.

Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.

Help us to be generous to everyone we meet.

Give us the strength to be diligent in our work and face our challenges with courage and integrity.

In Your name we pray

Amen