Q: Eeyore , Mr. Beast, FreeBird, Easy Bake, Eeyore
PAX: FreeBird, Mr. Beast, Easy Bake, Eeyore
FNGs: None
COUNT: 4
INTRODUCTION:
– Disclaimer: not pro/not responsible
– 5 core: free, open to all men, peer 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
– Toe touch – 10 IC
– Arm Circles forward– 10 IC
– Arm circles in reverse – 10 IC
– Quad strength- 10 IC
THE THANG:
– 11 with coupons and Burpees
10 squat + curls + overhead press
1 burpee
9 squat + curls + overhead press
2 burpee
Etc. until 1 squat + curls + overhead press/10 burpee
– HIT circuit – 40 seconds on 12 second rest
Jump lunges arms -cheek to cheek
Basketball defense position -touch down
Squat Jump – butt kicks
Two broad jumps – high knees back
X2
MARY:
8 min abs until 6am
ANNOUNCEMENTS:
Ultimate pax
Speed for need
Ingleside fall festival
COT – 6TH MAN:
PAX all started three things they are grateful for.
PRAYER REQUESTS AND PRAISES:
Guys going to Maine for marathon
Free birds father back pain epidural procedure