Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:
15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court
THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits
12 min – Circuit 1: Cardio
Inch worm to Merkin
SSH
Burpees
Skaters Jumps
12 min – Circuit 2: Legs and Glutes
Squat to Alternating Side Leg Raise
Reverse lunge
Georgia Cheerleaders
Gas Pumpers
12 min Circuit 3: Core Strength
Plank with Alternating Leg Lift
BBS
Dead Bug
Sweat Angels
MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.