AO: COLOSSEUM
QiC: Spokes
Date: 04/17/2023
Title: Spokes' spokes
Number of HIMs: 6
Bullwinkle, Mr. Miyagi, Patches, Pergo, Sakrete, Spokes
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25 SSH
11 TTT
10 arm circles forward
10 reverse
10 4 count squats
Tha Thang:
Circle of 8 cones on the perimeter with one in the middle. Start at cone 1 with 10 burpees. Murder bunny to the middle cone then back to cone 2 working your way around the circle. Cone 2- 25 kettle bells. Cone 3- 25 derkins, 4- 50 Cindy squats, 5- 25 OHP, 6- 25 Cindy curls, 7- 50 calf raises, 8- 25 tricep dips. Once you get back to 1, you start a second round with rifle carry instead of murder bunnies. Round 3 is lunges.
COT:
Pray for families impacted by death of pedestrian hit by car near WCMS last night. Ask God to send you someone to bless and be on the lookout for the opportunities He opens.