Warm Up

SSH x 20
Little Baby Arm Circles x 10.  Reverse it
WMH x 10
Imperial Walkers x 20
Mountain Climbers x 20

The Thang

Ladder from the steps of the church to the treeline
Derkins at the steps, jump squats at the treeline.  Start with 1 Derkin and 10 jump squats, add 1 Derkin and subtract one jump squat each time until 10 Derkins

People’s Chair when done until all PAX finish.

Fellowship job around then church and …

Bronson
PAX start at the base of the curb and

• Perform 50 reps of an exercise
• Sprint to the top of the parking lot
• Bear crawl down to second light post
• Mosey back to the start and start the next exercise.

Round 1:

50x Merkins
50x LBCs
50x Carolina Dry Docks

Round 2:

50x SSH
50x Squats

Lunge walk replaced bear crawl.

The PAX were enthusiastic about Round 2

Mary

Russian Hammer x 20
Freddy Mercury x 20

Announcements

• Misery – Remember to clean up and put everything away after every HOP workout.  The Church of the Good Shepherd should exactly the same after leave as when we started.
• Champ – Convergence next Wednesday at Ramses to celebrate 5th anniversary.
• Assisi – there will be people in need after hurricane hits.  Watch Slack, pay attention to your neighbors and look for those opportunities to help others.

Misery took us out.