Q: Eeyore
PAX: Goose, Gaylord, Mr. Beast, Flintstone, Eeyore
FNGs: None
COUNT: 5
INTRODUCTION:
– Disclaimer: not pro/not responsible
– 5 core: free, open to all men, per led rotating, COT
– Mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
– Credo: leave no man behind, but not where found him
WARMUP:
• Side Straddle Hops (SSH) – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 20 IC
• Arm Circles forward– 10 IC
THE THANG:
4 Corners of the Parking Lot
1. Corner 1 – Diamond Merkins
• 15 Diamond Merkins (push-ups)
• Move to Corner 2: Sprint or fast run
1. Corner 2 – Squats slams
• 20 squat slams
• Move to Corner 3: Bear crawl
1. Corner 3 – Lunges hard way
• 20 Lunges (10 each leg)
• Move to Corner 4: Sprint or fast run
1. Corner 4 – Burpees
• 10 Burpees
• Move to Corner 1: crab walk
Repeat this 4 Corner circuit 4 times.
PAX call it out exercise – until 5:55
MARY:
• LBCs – 25 IC
• Plank – Hold for 1 minute
ANNOUNCEMENTS:
Assistance loading Friday- see Run Flat’s post
Thursday beat @ down yard
Need someone to Plant flag Tuesday and Thursday
F3 serve next Monday – celebrate recovery
New shirt being worked on
COT – 6TH MAN:
Goose- thanks for sharing
PRAYER REQUESTS AND PRAISES:
Goose – guidance
Hurricane – survivors, Praise for people coming together
Gaylord healthy delivery, new car
Four years clean and sober – Q