Q: Brawny
PAX: Back Draft, The Grinch, Iron Swifty, Beetlejuice, Bagpipe, Cousin Eddie, Biff, Gnat, Spam, Boots
FNGs: None
COUNT: 11
INTRODUCTION: DISCLAIMER – I am not responsible, CBC is not responsible, F3 is not responsible. Modify as needed.
WARMUP:
– Big arm circles IC x10 (fwd/rev)
– Little arm circles IC x10 (fwd/rev)
– Daisy pickers IC x10
– Side straddle hops IC x10
THE THANG:
mosey to front of church the long way
Partner up
Partner 1 starts with 100 burpees
Partner 2 runs around “track”
At 40 burpees, both partners do 25 flutter kicks
At 80 burpees, both partners do 25 flutter kicks
mosey to the slab
5 rounds – start with 25 reps decrease by 5 each round
– Squats
– Merkins
– Shoulder taps
– Lunges
– LBCs
– Mountain climbers
EXTENDED MARY:
3 rounds of 20 reps each
– American hammers
– Scissor kicks
– Flutter kicks
– 6 inches (20 seconds)
3 rounds of 20 reps each
– Mountain climbers
– Peter Parker’s
– Plank Jacks
– Plank (20 seconds)
ANNOUNCEMENTS: Get those miles in for the monthly challenge guys!
COT – 6TH MAN: None
PRAYER REQUESTS AND PRAISES:
– Pray for Beach Body and the unknown heart issue
– Praise for Back Draft’s daughter’s 14th birthday
– Pray for our schools on the upcoming school year