Arms and Abs

This foggy morning saw the Q pull in at 0515 on the nose. A 30 second warning was given, followed by the disclaimer.

The Thang
Sparkles Best Stretch
Quad Stretch
Lap around the Parking Lot
COP-IC
LBACF-10
LBACR-10
Moraccon Night Club-10
Iron Cross-30 seconds
Wonder Bra-10

Lap around the Parking Lot
LBC-10
LBC one foot-10
Flap Jack-10
LBC Both feet-10
LBC Balls and Heels-10

Lap around the Parking Lot
LBACF-10
LBACR-10
Iron Cross-45 seconds

Lap Around the Parking Lot
Partner Leg Lifts
Straight-10
Sideways-10
Random-10
Flap Jack

Lap Around the Parking Lot
LBACF-10
Chinook-10
LBACR-20
SSH-50
Calf Raises-10
Reverse Tempo Calf Raises-10

Announcements
Triple Down Saturday
Workout at Bridge 0800
Bridge Run/Walk
Service Day at Noon
SDD Race 2/24
Double Down
ERT Training 2/24
Mud Run 5/19
New Bible Study starting 2/26 “Act Like Men”

Prayer Requests

YHC-Mom
Cantore-Dad
Parkland High

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