THE SCENE
71 and clear
Welcome & Disclaimer
THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot
Mosey to flag pole near covered area
Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)
Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)
Mosey to parking lot for abs.
Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC
COT
Number off and Name-O-Rama
BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.
MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better. Good job men!