Q: Eeyore
PAX: FreeBird, Myrtle, Easy Bake, Abacus, Eeyore
FNGs: None
COUNT: 5
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) – 15 IC
– Toe touch – 10 IC
– Willie Mays Hayes-10 IC
– Arm Circles forward– 10 IC
– Arm circles in reverse – 10 IC
– Bear Hugs – 10 IC
THE THANG:
– Coupons 1min – HIT 1 min AMRAP – rest 25 seconds – x2
1. Coupon: Curls
HIIT: Burpees
Rest for 20 seconds.
1. Coupon: Overhead Press
HIIT: squat slams
Rest for 20 seconds.
1. Coupon: Tricep Extensions
HIIT: jump lunge – arms cheek to cheek
Rest for 20 seconds.
1. Coupon: Bent-Over Rows
HIT: jump butt kicks
Rest for 20 seconds.
1. Coupon: squat + curls + press
HIIT: jumps + raise the roof
Rest for 20 seconds.
– Arm Burner – no rest
• Curls – 20 OYO
• Overhead Press – 20 OYO
• tricep extensions – 20 OYO
• Bent-Over Rows – 20 OYO
Rifle carry back to flag 5:53
MARY:
LBCs – 20 IC
Flutter Kicks – 20 IC
Plank 1 min
Super man’s – 20 IC
LBCs to 6am
ANNOUNCEMENTS:
BBQ fundraiser Sunday Luella babtist
Ultimate pax challenge starting soon
COT – 6TH MAN:
Myrtle thankful for f3 push, humility, selflessness, leaving no man behind
Upcoming wedding – wisdom during this time of change. Positive influence at work.
PRAYER REQUESTS AND PRAISES:
Thankful for everyone that help Brutus’ family this weekend.
