Started with disclaimer and  short introduction

Warm Ups 

  • side straddled hops 
  • butt kickers 
  • arm circles forward 
  • arm circles backwards 
  • seal claps
  • hallelujahs 

 The Thang

  • sally up sally down push up challenge 
  • Indian run 
  • 15’s v ups and squats 
  • Indian run
  • circled up for a round of monkey howlers 

Ended in COT

prayer request


Picture by the flag



TClap |