Warm up 

Arm circles

Low slow squats

Willy mays hays

Motivator to 5

The Thang

On this date in 1866 the nickel was minted

Started the workout with push ups to 🎶 bring sally up 🎶

Followed by an EMOM set

Burpees x 5

Squats x 5

Lunges x 5

Mountain climbers x 5

Then we mosey’d over to the grass for some

Wall sits and low planks while pax took turns doing a 40 meter run

Since we had some time left we mosey’d around the parking lot and repeated the EMOM set

Mary

Knee to chest

Hamstring stretches

Shoulder stretches

COT

Continued prayers for coach eno as he recovers from a brain aneurysm

Prayers for Mrs millers ( teacher at Donegal) family and students, she passed away after a battle with liver cancel

Prayers for thorns boss Justice, his mother will possibly be having heart surgery.