AO: Heritage Harbor - Thursday

When: 11/19/2020

PAX:

Number of Pax: 1

Pax Names: Mr. Clean,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace


The BackBlast:

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

 

 

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