Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, Git-R-Done, Tetanus
FNGs: None
COUNT: 4
INTRODUCTION: We each shared a core principle, YHC gave the last two along with the MS and Credo
WARMUP: Chinooks, Daisy Pickers, Bear Hugs, Imperial Walkers
THE THANG:
– First Round starting with some slow eccentrics
– Squats – 3 slow counts down x 10
– Merkins – 3 slow counts down x 10
– Then we ran around the track and stopped at the coupon pile grabbed a coupon and headed to the field.
– YHC thought it would be good to switch it up some unheard of exercises that are good for life movements. It good to think of your why in these beatdown. YHC does it to be able to move when I need to for my family
– With the coupon
– Simba Complex x 10
– Kneeling Curls x10
– Coupon Log PT x 10
– Goblet Squat x 15
– Gorilla Rows x 10
– Introduced the monkey hops 5 right, 5 left
– Imperial Walkers x 10
– Overhead Press x 20
– Irkins x 10 then axle crawl into Derkins x 10
– Suitcase Carry to other soccer goal Right Arm, Then Left Arm back to start
– Coupon Squat with Right Rack x 5, Left Rack x 5
– No surrenders x 15
– Zercher Carries to soccer goal and back
– WWIII Situps x 15
– We proceeded to return our coupons and headed to Mary
MARY:
– High Planks
– Low Planks
– LBCs x 50 and done!
ANNOUNCEMENTS: MoA 5k on Saturday
PRAYER REQUESTS AND PRAISES: Praying for the ministries at LBC, great to see things happening!
Enjoyed facing this cold dark day together! Let’s keep pushing forward.