DATE: 2023-11-07

AO: southpaw

Q: Wee Man

PAX: Mr Rogers, Sharpie, Nurse Jackie, Dipstick

FNGs: None

COUNT: 5

WARMUP:

15 SSH

15 Through the Long Tunnels

15 Forward Leg Swings R/L

15 Side Leg Swings

THE THANG:

15 – Cat Cow

20 per side – Dynamic Hip Flexor Stretch

20 – Frog Pose Rock Backs

15 per side –  Prone Thoracic Rotation

20 – 90/90 Hip Switch

20 – 90/90 Pigeon

20 – Downward Dog Foot Pedal AKA Wee Mans Mountain Climbers

Lay back quad stretch 10 sec

Abductors and glutes – 5 sec up and down

Static Leg Stretches on Six

Crescent Kick Practice with partner

Side Kick Practice with partner

Javelin Shoulder Back Hangs

MARY: None

ANNOUNCEMENTS: Spartan Beast Nov 18 – $75 ticket (half price) available – contact Wee

COT: Thankful that Christ Jesus knows what we need and steps in for us when we don’t know what to pray.

“In the same way, the Spirit helps us in our weakness, for we do not know how we should pray, but the Spirit himself intercedes for us with inexpressible groanings. And he who searches our hearts knows the mind of the Spirit, because the Spirit intercedes on behalf of the saints according to God’s will.”

‭‭Romans‬ ‭8‬:‭26‬-‭27‬