59F / 79% humidity

warmorama:

Mosey to park and ride, then strawberry pickers, Merkins, heels to Heaven, plank left/ ride side, arm circles

The Thang:

Part 1

• 15 Merkins
• 1 Box jump or jump squats
• 14 Merkins
• 2 Box jumps etc. … down to
• 1 Merkins
• 15 Box jumps

15 sec rest

Part 2

• 10 Burpees
• 1 Atomic sit-up
• 9 Burpees
• 2 Atomic sit-ups etc. … down to
• 1 Burpee
• 10 Atomic sit-ups

15 sec rest

Part 3

• 10 Carolina dry docks
• 1 V-Up
• 9 Dry docks
• 2 V-Ups etc. … down to
• 1 Dry dock
• 10 V-Ups

Run back to start for COT

announcements:

– Ruck for Alzheimer’s Saturday 7am at AP

– sign ups active for Super Hero run

praises:

– for all who overcome challenges despite the difficulties

Prayers:

That this nation will seek to heal one another and be blessed by our creator

Message:

Matthew 23:37
“Jerusalem, Jerusalem, you who kill the prophets and stone those sent to you, how often I have longed to gather your children together, as a hen gathers her chicks under her wings, and you were not willing.”

– let’s allow Jesus to gather our nation under his arms and renounce the evil that consumes it.

Sir Wallace