Q: Bagpipe
PAX: Bagpipe, Gymbo, Lance Slade, CurveBall
FNGs: None
COUNT: 4
INTRODUCTION:
Disclaimer, Mission, Credo, 5 Core P
WARMUP:
Bear Hugs, Chinooks, Toe Touch Stretch, Hillbillies
Introduced the PAX to the “Dos Equis Merkin”
Mosey to Coupons
THE THANG:
Round 1
Squat Thruster x 7
Merkins x7
Air Squats x 7
Merkins x 7
Flutter Kicks (4 Ct) x 7
Merkins x7
Dos Equis Merkin x 7
Merkins x 7
Round 2
Squat Thruster x 7
Overhead Press x 14
Merkins x7
Air Squats x 7
Mt. Climber x 14
Merkins x 7
Flutter Kicks (4 Ct) x 7
LBC’s x 14
Merkins x7
Dos Equis Merkin x 7
Air Squat x 14
Merkins x 7
Round 3
Squat Thruster x 7
Overhead Press x 14
7’s Curls = 21 Total
Merkins x7
Air Squats x 7
Mt. Climber (2 Ct) x 14
SSH x 21
Merkins x 7
Flutter Kicks (4 Ct) x 7
LBC’s x 14
Bob Hurley x 21
Merkins x7
Dos Equis Merkin x 7
Air Squat x 14
Plank Jacks x 21
Merkins x 7
Round 4
Squat Thruster x 7
Overhead Press x 14
7’s Curls = Total 21
Triceps Extensions x 14
Merkins x7
Air Squats x 7
Mt. Climber (2 Ct) x 14
SSH x 21
Jump Squats x 14
Merkins x 7
Flutter Kicks (4 Ct) x 7
LBC’s x 14
Bob Hurley x 21
LBC’s x 14
Merkins x7
Dos Equis Merkin x 7
Air Squat x 14
Plank Jacks x 21
Air Squat x 14
Merkins x 7
Round 5
Squat Thruster x 7
Overhead Press x 14
7’s Curls = Total 21
Triceps Extensions x 14
Squat Thruster x 7
Merkins x7
Air Squats x 7
Mt. Climber (2 Ct) x 14
SSH x 21
Jump Squats x 14
Dos Equis Merkin x 7
Merkins x 7
Flutter Kicks (4 Ct) x 7
LBC’s x 14
Bob Hurley x 21
LBC’s x 14
Gas Pumps (2 Ct) x 7
Merkins x7
Dos Equis Merkin x 7
Air Squat x 14
Plank Jacks x 21
Air Squat x 14
Shoulder Taps (2 Ct) x 7
Merkins x 7
Managed to get 1.38 Miles in
just running between exercises
All Men Finished – Great Work Men
:flag-us:
Lance, Thanks for Coffee & Breakfast !!
Woodlands Coffee Shop
MARY:
LBCs x 25
Box Cutters x 15
ANNOUNCEMENTS:
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Curveball’s 5 yo tagged along and
worked out with us. He had fun.
FNG – “Trick Or Treat”
Jymbo’s friend getting married.
Mr Fix It’s Mom
Bagpipe’s Mom
The people affected by the hurricane
The men of F3
