Q: Matt Buren-f3 Cub
PAX: Chaps, Jeter, Mountain Momma
FNGs: None
COUNT: 4
INTRODUCTION: Disclaimer
WARMUP:
Don Quixote, Imperial Walkers, Leg holds left and Right, Side Stradle hops,
5 Birpees
THE THANG:
Shoulder blaster- keeping arms up the whole time- Marocain Night Club 20 count, Arm circles little-fwrd and Bckwrd, Arm circles large frwd and backward, overhead claps, seal claps, bear hugs. (Forgot the Chinook)
Bear crawl to the fountain
25 dips
Mosey to coupons for ladders
To go up the ladder you do:
5 man makers
10 bent over rows
15 overhead press
20 curls
Then go back down the ladder
We did 25 lbc
The did the ladder again with 25 lbc at the top of the ladder before you go back down.
Mosey to the tennis wall for Mike Tysons for 45 seconds will partner holds plank, then switch. Followed by wall sits for everyone for 1 minute twice.
The 25 dips at the fountain
MARY:
Heels to heaven
LBC
Heel touches
Leg climbers
ANNOUNCEMENTS:
July 4th 1776 workout at Red Dawn
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Mountain Momma had 4 guys come to his father’s class
Chapps prayer and encouragement as a father and as a student
Jeter-praise for a sale! But would love a few more contracts to be signed in the next two weeks.
Cub-make the most of the summer with Silas.