AO: ao-popup
Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, Mr. Beast, Eeyore, Git-R-Done, Mop Bucket, Doozy
FNGs: 1 Doozy
COUNT: 7
INTRODUCTION:
– Disclaimer – not a professional
– 5 core – Open to All Men, Free of Charge, Held Outdoor (even with a little rain), Peer Led on a Rotating Basis, Always Ends in a Circle of Trust
– Mission Statement – Plant grow and serve small workout groups for the reinvigoration of male community Leadership
– Credo – Leave no man Behind, but leave no man where you found him
WARMUP:
– Bear Hugs
– Big Arm Circles
– Daisy Pickers
– Quad Stretch
THE THANG:
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Cool down 400 meter slow mosey
MARY: 25 LBC, 6 Inches, 15 Gas Pumps, 25 Flutter Kicks
ANNOUNCEMENTS:
– IPC for the next 4 weeks at LBC Saturdays at 6
– Crossroads – www.eventbrite.com/e/cross-roads-recovery-fundraiser-tickets-989139692447?aff=oddtdtcreator – Dinner and Fundraiser – September 19th
– First Responder 9/11 Tribute on Wednesday (2200 step stair climb) at ao-red_dawn
– ao-red_dawn will be the only open AO on 9/11
– LBC Oil Change Ministry
– October 5th – Text “Helper” to tel:4789358632 to sign up for a volunteer spot
PRAYER REQUESTS AND PRAISES:
– Joshua Simonton Gruuel praises for answered prayers for daughter’s day care.
– Praying for Eeyore and his wife
– Prayers for our families and the strength to lead them.
Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, Mr. Beast, Eeyore, Git-R-Done, Mop Bucket, Doozy
FNGs: 1 Doozy
COUNT: 7
INTRODUCTION:
– Disclaimer – not a professional
– 5 core – Open to All Men, Free of Charge, Held Outdoor (even with a little rain), Peer Led on a Rotating Basis, Always Ends in a Circle of Trust
– Mission Statement – Plant grow and serve small workout groups for the reinvigoration of male community Leadership
– Credo – Leave no man Behind, but leave no man where you found him
WARMUP:
– Bear Hugs
– Big Arm Circles
– Daisy Pickers
– Quad Stretch
THE THANG:
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Cool down 400 meter slow mosey
MARY: 25 LBC, 6 Inches, 15 Gas Pumps, 25 Flutter Kicks
ANNOUNCEMENTS:
– IPC for the next 4 weeks at LBC Saturdays at 6
– Crossroads – www.eventbrite.com/e/cross-roads-recovery-fundraiser-tickets-989139692447?aff=oddtdtcreator – Dinner and Fundraiser – September 19th
– First Responder 9/11 Tribute on Wednesday (2200 step stair climb) at ao-red_dawn
– ao-red_dawn will be the only open AO on 9/11
– LBC Oil Change Ministry
– October 5th – Text “Helper” to tel:4789358632 to sign up for a volunteer spot
PRAYER REQUESTS AND PRAISES:
– Joshua Simonton Gruuel praises for answered prayers for daughter’s day care.
– Praying for Eeyore and his wife
– Prayers for our families and the strength to lead them.