AO: ao-the-grind
Q: Back Draft
PAX: Cousin Eddie, CurveBall, Manscape, The Grinch, Back Draft, Biff, Hinged
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core, Mission, Credo
WARMUP:
Bear Hugs IC 5
Arm circles IC. 5
Reverse Arm Circles. IC. 5
SSH. IC. 15
THE THANG:
30 reps of each exercise and then 25 reps in round 2. Most of these were with a coupon.
Q: Back Draft
PAX: Cousin Eddie, CurveBall, Manscape, The Grinch, Back Draft, Biff, Hinged
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core, Mission, Credo
WARMUP:
Bear Hugs IC 5
Arm circles IC. 5
Reverse Arm Circles. IC. 5
SSH. IC. 15
THE THANG:
30 reps of each exercise and then 25 reps in round 2. Most of these were with a coupon.
OHP, right arm row, left arm row, tricep extension, bench press, curl, dip
LBC, bench grip knee ups, hill billies, bench grip out and back, peter parker, heels to heaven, windshield wipers
Squat, single leg step-up, twinkle toes, Bulgarian split squat, toes to bench, peoples chair, monkey humpers
MARY:
5 burpees
ANNOUNCEMENTS:
Paxgiving on the 16th of November
CSAUP ruck December 14th
Last week of October challenge
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Curveballs meeting today
Our mostly blessed lives