Q: Z-Pack
PAX: Frizzles
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Shoulder Taps
Raise the Roof
Michael Phelps
Tempo Merkins
THE THANG:
The Fully Monty is designed to be a full body CMU workout.
1 – 3: 20, left, right plyo Merkins on cmu and 10 incline merkins on cmu.
“10 SSH, 4ct”4: 10 CMU deadlifts
“Bernie to cone, Bernie back”5: 10 rows
“10 SSH, 4ct”6: 10 goblet squats
“Bernie”7: 10 swings
“10 SSH, 4ct”8: Curls
“Bernie”9: Thrusters
“10 SSH, 4ct”10. Military Press
“Bernie”
MARY:
LBCs
ANNOUNCEMENTS:
Haw Ridge, March 27th
COT:
COT – Showing Honor
Romans 12:10 ESV
[10] Love one another with brotherly affection. Outdo one another in showing honor.
I am thankful for Frizzles out in the gloom. He posts consistently, especially since the Duck days of August. He leads through regularly Qing and as the 2nd F Q for Knox East. He is fun and encouraging. He brings jokes and also helpful COTs.