AO: Agoge
VQ: Pawnee
Pax: 27
Warmup
• [ ] Side straddle hops, 20 count
• [ ] Good mornings, 10 count
• [ ] Imperial walkers, 10 count
• [ ] Hillbillies, 10 count
• [ ] Merkins, 10 count (4 part)
• [ ] Count off 1-6
• [ ] 1 lap around the sidewalk in the quad building the pace with each
Workout: 6 stations, rotate after each, 10 count before
• [ ] Station 1: 4 full sprint down, 50% effort back
• [ ] Station 2: 25 flutter kicks (4 count) and 25 Freddy mercury (4 count)
• [ ] Station 3: 20 Burpies
• [ ] Station 4: 75 squats
• [ ] Station 5: elbow planks 2 sets 60 second
• [ ] Station 6: 25 merkins
Cool down
• [ ] Nameorama
• [ ] Announcements and prayer requests
• [ ] Prayer