QIC: Rash

Pax:  Grovetucky, Mogul, Hack, FNG Chris, LaLa, Rowdy, LowMan (Omaha), Steak, Brain, Mariah

COP: side straddle hop x 30, down dog/ up dog/ runner lunge/ teach stretch series, sumo squat x 20, chasing arms, kettle cotton pickers x 15, kettle lunge press x 10

The Thang: 40 sec on, 20 rest circuit left arm, run a lap, then right arm:  1) side plank, 2) squat and roll, 3) single leg deadlift, 4) windmill sit throughs, 5) swinging clean, 6) one arm press, 7) bent rows, 8) KB swing

Finished with 11 minutes of a ladder starting with one rep and increasing each round: 1) cross body press, 2) hand release pushup, 3) jump knee tuck.

BOM: welcomed our brother LowMan from Omaha and hopefully sent him back with some workout.  Also welcomed FNG Chris.  Grovetucky took us out in prayer.