AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula
THE THANG:
5 ROUNDS
10 Jump Squats
20 V-Ups
30 Mountain Climbers
40 Jumping Jacks
50 Gas Pumpers or Flutter Kicks
Run to backbone
Dead Hang for Time
Run back to AO
CMU EMOM 10x
6 Uppercuts
4 squats to around the world
MARY: 1 min stretch
ANNOUNCEMENTS:
COT: Colossians 3:23 – Discussed excellence and the struggle men can have between being excellent at work, reframing that to being to honor God and our family. Shared my struggle with work sometimes and balancing work and family. Tried to encourage men that if you feel that struggles it’s a GOOD thing. That means you are aware and you are seeking to balance it. Also shared that if you are doing something mediocre, then consider getting rid of that thing…you probably do not care about it.