Q: Brawny
PAX: Beetlejuice, Brawny, CurveBall, The Grinch, SIMPLE MAN, Hinged
FNGs: None
COUNT: 6
INTRODUCTION:
DISCLAIMER
CREDO
MISSION STATEMENT
WARMUP:
Daisy Pickers IC X10
Bear Hugs IC X10
SSH IC X10
Imperial Walkers IC X10
THE THANG:
Groups of 3 – 10 minutes
Partner 1 – 5 rounds of suicides
Partner 2 – Jump squats
Partner 3 – Hillbilly
Partner 2 & 3 continue until Partner 1 is done with rounds of suicides. Once Partner 1 is done, Partner 2 moves up to suicides, Partner 3 moves up to jump squats and Partner 1 starts Hillbilly. Once Partner 1 gets back up to suicides, decrease to 4 suicides per Partner.
Mosey to slab
20 reps each – 10 minutes
Exercise 1 – Twist jump squats
Exercise 2+1 – Flying squirrels, twist jump squats
Exercise 3+2+1 – Merkins, flying squirrels, twist jump squats
Repeat until timer goes off
Mosey to coupons
20 reps each – 7 minutes
Exercise 1 – Biceps curls w/ coupon
Exercise 2 – Overhead press w/ coupon
Exercise 3 – Dips on fire pit
Repeat until timer goes off
MARY:
American Hammers X50
LBCs X50
Gas pumps X25
COUNT-A-RAMA
NAME-A-RAMA
5 CORE PRINCIPLES
ANNOUNCEMENTS: The Grind Saturday 7am
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Pray for Apalachee High School and Barrow County community, Pray for Curveball to slow down and refocus