Fitness. Fellowship. Faith.
Stretch 8 minutes :
Side Straddle Hops x 20
Tempo merkins
Should stretches
Chest stretches
Calf stretches
Quad stretches
Run to pull-up bars
THE THANG:
Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
– Run to stairs as a group
– Location: Stair
– Do 69 reps
– 3 x 23 Pickle pounders
– 3 x 23 Monkey fuckers
– 3 x 23 Hello dollies
– Hold position squats
– Run to Restrooms
Wall near rest rooms
– Do 69 reps
– 3 x 23 Wall jumps
– 3 x 23 Dimond pushups
– 3 x 23 Carolina Dry Docks
– Run to CMUS
– Magic Mike with CMU
– Do 69 reps
– 3 x 23 Over head press
– 3 x 23 Curls
– 3 x 23 Goblet Squats
MARY: N/A
ANNOUNCEMENTS:
COT: Man in the area speech from Theodore Roosevelt. Reminded PAXs that they are men of action and that failure and sacrifice are part of life and when done with virtue will led to final victory.
THE THANG:
Run a lap around park weightless
Weighted circuit:
50 Dips
Shoulder blast with blocks 20/20/20
Split squats 25 per leg
Lunge to playground
Bear crawl from playground to small pavilion
Step ups 25 per leg
50 calf raises
2 sets of 25/25/25 rows/merkins/cdd
100 curls
Vest gun walk
MARY:
American hammers
ANNOUNCEMENTS:
COT:
Practice Gratitude
Buy in 50 merkins
7s:
Burpees/Heels to Heaven
Dips/Calf raises
Lunges/wmd
Box Jumps/CDD
LBC/Freddie mercury
Squats/pickle
Bobby hurley/GA cheerleader
Buy out 50 merkins
MARY:
Knox Cherry pickers
ANNOUNCEMENTS:
Flag Handoff at the Dog Pound
COT: Work Don’t Kill
THE THANG:
Mosey
25-5’s
Large Pavilion: Merkins
Small Pavilion: Dips
AO: Step ups
Basketball Court: Lunges
Top Incline: Negative Rows
Lower Incline: CDD
25 Negative Rows
Back at AO do 25 reps of everything we did to round out 100 reps.
MARY:
1Big Boy
ANNOUNCEMENTS:
COT:
Cherish the one on one times with your kids.
