AO: ao-the-scrape
Q: Back Draft
PAX: Bagpipe, Back Draft, Beetlejuice, Blues Traveler, Cousin Eddie, Curly, CurveBall, John ‘Beach Body’ Stevick, Mr. Fixit, Seth De Foor (Ralphie), Space Jam (Chase), The Grinch, Spam, Boots
FNGs: None
COUNT: 14
INTRODUCTION:
Disclaimer, Mission, 5 core
WARMUP:
Bear hugs IC 10
Daisy Pickers IC 10
SSH IC
THE THANG:
Ladder style workout.
Reverse lunges 70
Overhead press 60
Yank. 50
Grave diggers. 40
Burpees. 30
Irkin. 20
Vertical tuck jump. 10
Return to the start after each rung and do 3 Man Makers
Q: Back Draft
PAX: Bagpipe, Back Draft, Beetlejuice, Blues Traveler, Cousin Eddie, Curly, CurveBall, John ‘Beach Body’ Stevick, Mr. Fixit, Seth De Foor (Ralphie), Space Jam (Chase), The Grinch, Spam, Boots
FNGs: None
COUNT: 14
INTRODUCTION:
Disclaimer, Mission, 5 core
WARMUP:
Bear hugs IC 10
Daisy Pickers IC 10
SSH IC
THE THANG:
Ladder style workout.
Reverse lunges 70
Overhead press 60
Yank. 50
Grave diggers. 40
Burpees. 30
Irkin. 20
Vertical tuck jump. 10
Return to the start after each rung and do 3 Man Makers
Partner work:
2 X Coupon squat while partner bear crawls the short way across the slab and back
2X Coupon swing while partner broad jumps across the slab and back
1X mini hair burners while partner lunge walks across the slab and back
MARY:
Freddie Mercury IC
Devil in the pan OYO
ANNOUNCEMENTS:
The Grind AO opening at 7AM on the 17th of August at The Woodlands coffee shop.
COT – 6TH MAN:
Keep your spiritual life front of mind as its what lasts forever.
PRAYER REQUESTS AND PRAISES: