AO: ao-red_dawn
Q: Downy
PAX: Downy, Freon, Abacus, Mr. Beast, Eeyore, Bozo, Papa Roach
FNGs: None
COUNT: 7
INTRODUCTION: Welcome, disclaimer, 5 Core principles, MS, Credo
WARMUP: Daisy Pickers, calf stretch, quad stretch, bear hugs, big arm circles (r), OYO Stretch
THE THANG: 3 rounds of:
21’s curls
15 OHP
10 Tricep Extensions
5 RDL
Q: Downy
PAX: Downy, Freon, Abacus, Mr. Beast, Eeyore, Bozo, Papa Roach
FNGs: None
COUNT: 7
INTRODUCTION: Welcome, disclaimer, 5 Core principles, MS, Credo
WARMUP: Daisy Pickers, calf stretch, quad stretch, bear hugs, big arm circles (r), OYO Stretch
THE THANG: 3 rounds of:
21’s curls
15 OHP
10 Tricep Extensions
5 RDL
Mosey to bleachers for pass the Jerry Can
Step ups while the guys on the ends ruck up and back down, handing off to the guy to the inside. The PAX timed it so YHC had both in the middle 🙁
Repeat pass the can, this time with 15 rows (EA) on the bags and AMRAP Erkins & Lateral Stepups
MARY: OH Box Cutter x 20
OH RFK x21
Big Boy Situps x20
6″ to 0600
ANNOUNCEMENTS: check Slack for upcoming
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Prayers for Freon’s new 2.0 being born and for him & M in this, Beast’s daughter at camp in AL, trip for Bozo’s son to be impactful and for him and other son to enjoy time together rock hunting, prayers for Donald Trump’s faith to be strengthened