Q: Brawny
PAX: CurveBall, The Grinch, Manscape, Cousin Eddie, Spam
FNGs: None
COUNT: 6
INTRODUCTION:
DISCLAIMER
MISSION
CREDO
5 CORE
WARMUP:
– Merkin OYO X20
– SSH IC X20
– Daisy pickers IC X10
– Big arm circles IC X10
THE THANG:
Coupon to the slab – 5 rounds
– 5 man makers
– Hair burners to other end of slab
– 15 bicep curls
– Hair burners back to start
Mosey to stairs – 5 rounds
– 40 toe taps
– Irkin Pyramid – adding one each step as you go up starting on the bottom step
– 12 lunges at the top
– 20 dips at the top
MARY:
– American Hammers OYO X50
– Gas pumps OYO X20
– Box cutters OYO X15
– Mountain Climbers OYO X40
– Plank IC ~1 minute
– V-sit Stretch ~30 seconds
– Toe touch stretch ~30 seconds
ANNOUNCEMENTS: Gobbler Challenge @ FPD in Macon Thanksgiving morning, Dec. 14th Ruck, Upcoming December Challenge
COT – 6TH MAN: Manscape
PRAYER REQUESTS AND PRAISES: Praying for those who weren’t able to make it this morning