AO: ao-about-face
Q: BlueBird
PAX: Buick, OneHit, Capsize, Carolina Lean, Pacifier
FNGs: None
COUNT: 6
INTRODUCTION:TRODUCTION:
Disclaimer
“5” core principles
Mission statement
Credo
WARMUP:
Daisy Pickers
Bear hug
Ham stretch
THE THANG:
10 Navy seals
“Shoulders” all
12 kettle corn
12 forward arm circles
12 reverse arm circle
12 20 second silent hold out beside you
12 arm chop 20 second silent hold
12 Randy’s
Did that X2 with the add of speed bag going forward & in reverse on the second time around
“Chest”
10 merkins
5 second hold
10 merkins
10 shoulder taps the hard way
10 up down plank the easy way
7 prime times each leg up
10 thigh taps the hard way
“Legs”
40 squats
40 calves raises
10 the hard way lunges
Wall sit with coupons until the joke was completely said by Buick
Q: BlueBird
PAX: Buick, OneHit, Capsize, Carolina Lean, Pacifier
FNGs: None
COUNT: 6
INTRODUCTION:TRODUCTION:
Disclaimer
“5” core principles
Mission statement
Credo
WARMUP:
Daisy Pickers
Bear hug
Ham stretch
THE THANG:
10 Navy seals
“Shoulders” all
12 kettle corn
12 forward arm circles
12 reverse arm circle
12 20 second silent hold out beside you
12 arm chop 20 second silent hold
12 Randy’s
Did that X2 with the add of speed bag going forward & in reverse on the second time around
“Chest”
10 merkins
5 second hold
10 merkins
10 shoulder taps the hard way
10 up down plank the easy way
7 prime times each leg up
10 thigh taps the hard way
“Legs”
40 squats
40 calves raises
10 the hard way lunges
Wall sit with coupons until the joke was completely said by Buick
7 navy seals
Took the easy route but quickly corrected by adding 3 making a total of 10
MARY:
25 flutter kicks
25 scissors
OneHit lead American hammer
Hill taps
ANNOUNCEMENTS:
DHT
Prayer request
GrowRuck OneHit Buick & Skidder
&
Pacifier his journey & assignments at crossroads