Warmup

Run 2 laps

15 jacks

15 merkins

30 American Hammers

15 Big Boys

10 inch-worm push-ups

The Thang

6 Tabatas – Each Tabata is 8 sets 20 seconds max effort, rest 10 seconds, alternate exercises in each Tabata, 90 seconds rest between Tabatas

1. Shoulder taps, Peter parkers
2. Burpees, jump squats
3. Freddy Mercurys, LBCs
4. Germans, Carolina Dry Docks
5. Pogo Jumps, Left / Right
6. Muffin Tops with hip dips or leg raises, Left / Right

Run 1 lap

Name o Rama

Announcements – got a few Grow Ruck stories from Chili and Stagecoach

Praises to all who did Grow Ruck

Prayer requests

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