Backblast! Let us Pray

AO: Excalibur
Q: Thingamabob (Ariel)
PAX: Nailz (Josh Nichols), Sharkbait (Jarrod Scott), Trey Fussell (Bill Nye), Play-Doh (Josh Herring), Kubota (Brandon Long), DillyDilly (Ryan Parker), Nuge
FNGs: None
Count: 8

WARMUP: SSH, Hillbillies, Squat Thrust, Deep Squat to Merkins, Squat Bender

THE THANG:
12 Minute ENOM
5 x Step ups
5 x Derkins
5 x box jump

Dora – Movement is People’s Chair, all exercises broken up at the discretion of the team.
100 x Merkins
200 x Squats
300 x LBCs

2 Minute Tabata – 30 sec work, 10 sec rest
Merkins
Deep Squat
Merkins
Deep squat

2 Minute Tabata – 30 sec work, 10 sec rest
Lunges
Flutter kicks
Squats
Homer to Marge

MARY: NA

ANNOUNCEMENTS:

• F3 event collection for Thanksgiving
• Convergence Dec 13
• Friendsgiving this Friday at JayZ and Paranoids

COT:
Prayers for

• Sharkbait (Jarrod Scott) and Hulka (Don Connelly) – Mission to Ecuador – leaving later today
• Editor conversation for Playdough
• Kathleen