AO: ao-the-complex
Q: Back Draft
PAX: Cousin Eddie, Space Jam (Chase), Iron Swifty, Animal, Back Draft, Ranga
FNGs: None
COUNT: 6
INTRODUCTION:
Mission and 5 Core
WARMUP:
Willie Mays Hayes
Daisy Pickers
SSH
Deep Squat
THE THANG:
Parking Lot: complete 10 shoulder taps/10 gas pumps then inch worm 2 spaces. Complete 9 shoulder taps/9 gas pumps, inch worm 2 spaces, repeat until you get to 0 reps
Tires: grab a tire and flip it for 2 minutes. Repeated 3 times
Pickleball court:
Windshield wipers on one side of the courts and peoples chair:goose step on the other side. Reps starting at 10 on both sides, running back and forth when complete. 10-9-8… until complete
Playground:
Toe to bar, run to nearest pavilion for Cactus jump squats. Reps starting at 10, decreasing by 1 after each round
MARY:
Freddie Mercury, LBC, American Hammer
3 rounds of each
ANNOUNCEMENTS:
Pickleball tourney coming soon
COT – 6TH MAN:
Thanks for sharing Iron Swiftie
PRAYER REQUESTS AND PRAISES:
College Applications, life stress, blood work and overall health.
Thankful for you Men.
Q: Back Draft
PAX: Cousin Eddie, Space Jam (Chase), Iron Swifty, Animal, Back Draft, Ranga
FNGs: None
COUNT: 6
INTRODUCTION:
Mission and 5 Core
WARMUP:
Willie Mays Hayes
Daisy Pickers
SSH
Deep Squat
THE THANG:
Parking Lot: complete 10 shoulder taps/10 gas pumps then inch worm 2 spaces. Complete 9 shoulder taps/9 gas pumps, inch worm 2 spaces, repeat until you get to 0 reps
Tires: grab a tire and flip it for 2 minutes. Repeated 3 times
Pickleball court:
Windshield wipers on one side of the courts and peoples chair:goose step on the other side. Reps starting at 10 on both sides, running back and forth when complete. 10-9-8… until complete
Playground:
Toe to bar, run to nearest pavilion for Cactus jump squats. Reps starting at 10, decreasing by 1 after each round
MARY:
Freddie Mercury, LBC, American Hammer
3 rounds of each
ANNOUNCEMENTS:
Pickleball tourney coming soon
COT – 6TH MAN:
Thanks for sharing Iron Swiftie
PRAYER REQUESTS AND PRAISES:
College Applications, life stress, blood work and overall health.
Thankful for you Men.