Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH
THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.
Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges
Then repeat entire Thang, but cut it all in half.
MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers
ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August
COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!