Q: Brawny
PAX: Gnat, Cousin Eddie, Brawny
FNGs: None
COUNT: 3
INTRODUCTION:
DISCLAIMER
MISSION STATEMENT
CREDO
WARMUP:
– SSH ICX10
– Bear Hugs ICX10
– Daisy Pickers ICX10
– Toe Touch OYO 30 seconds
– Willie Mays Hayes OYO 30 seconds
THE THANG:
The Dirty Dozen
1. Burpees 45 seconds
– Break 15 seconds
2. Jump Squats 45 seconds
– Break 15 seconds
3. Merkins 45 seconds
– Break 15 secondS
4. Lunges 45 seconds
– Break 15 seconds
5. Plank Jacks 45 seconds
– Break 15 seconds
6. Mountain Climbers 45 seconds
– Break 15 seconds
7. Dips 45 seconds
– Break 15 seconds
8. High Knees 45 seconds
– Break 15 seconds
9. Plank to Push-Up 45 seconds
– Break 15 seconds
10. Step-ups 45 seconds
– Break 15 seconds
11. Bear Crawl 45 seconds
– Break 15 seconds
12. Flutter Kicks 45 seconds
– Break 15 seconds
REPEAT FOR 3 ROUNDS
MARY: No time for her
ANNOUNCEMENTS: Ruck from The Scrape to The Conplex on 12/14
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Pray for Cousin Eddie’s job future, Pray for Brawny’s MIL