12-22-18

Marion Fox Den Defects virgin Q

Pax present: Chickenhawk, Captain Planet, Denver, Preach, and Defect(QIC)

Condition: 45 degrees and windy

The Thang

Disclaimer

Warm up

SSH x 15 IC

Merkins x 15 IC

LAC Forward x 15 IC

LAC Reverse x 15 IC

Over Head Claps x 15 IC

Mosey to the tennis courts

4 corners

10 merkins

10 squats

10 burpees

10 2 count flutter kicks

Mosey to the wall with concrete cylinders

Pax split into partners A and B

Round 1 :Partner A ran lap around tennis court while partner B did Merkins with the cylinder to complete a combined 100 merkins.

Round 2: Partner A does 25 cylinder squats while Partner B does ball to the wall holds, complete a total of 150 squats.

Round 3: Partner A does cylinder 25 overhead press while Partner B doesn’t jump squats, completed total of 100 over head presses.

Mosey onto the tennis courts

11s across the tennis courts Merkins and SSH

Finished up with Mary

American hammers and Big boy sit-ups. 4:1 ratio total completed 40 American hammers and 10 big boy sit-ups.

COT

Devo

Joshua 2 we see Rahab example of faith, she heard a word from the Lord and reacted with obedience to it, that is the perfect example of faith for us to follow. Faith requires a word from the Lord, so for us we see how important for us to get into and stay in the word.

Ball of men: Chickenhawk

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