AO: ao-the-complex
Q: Iron Swifty
PAX: Biff, Chumz, Iron Swifty
FNGs: None
COUNT: 3
INTRODUCTION:Did it all
WARMUP: silent cadence, thanks Biff Chumz for your help today. SSH, high knees, bear hugs, Daisy pickers x20 each
THE THANG: 50 yard Farmers carries leading to an exercise. Each exercise was 25 reps then back to the farmers of carries.
Erkins
Merkins
Inverted rows
Skull crushers
Reverse grip erkins
Reverse position merkins
Reverse grip inverted rows
Skull crushers
Q: Iron Swifty
PAX: Biff, Chumz, Iron Swifty
FNGs: None
COUNT: 3
INTRODUCTION:Did it all
WARMUP: silent cadence, thanks Biff Chumz for your help today. SSH, high knees, bear hugs, Daisy pickers x20 each
THE THANG: 50 yard Farmers carries leading to an exercise. Each exercise was 25 reps then back to the farmers of carries.
Erkins
Merkins
Inverted rows
Skull crushers
Reverse grip erkins
Reverse position merkins
Reverse grip inverted rows
Skull crushers
Half Mile Sprint
X20 of the following
Double coupon hop up and down merkin
Staggered merkin 1 hand elevated on coupon
Hopping staggered merkin
MARY:x20 box cutters, lbc’s, Freddie Mercury’s, gas pumps, straight leg rainbows over a coupon, then over coupons standing up on its side. X10 lateral raises with one coupon
ANNOUNCEMENTS:Jesus is coming back
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: health for Biff sister-in-law and wisdom for the family. Healing for at Iron Swifty been sick for a minute another other things. Chumz wisdom for fatherhood.