AO: the-project
Q: Erector
PAX: Biohack, Borg, Flying Dutchman, Munge, Baby Face, Tomb Raider, Tom Tom, Mathlete, Wilbur, Erector, Cusack, Nosedive, Cusak
FNGs: 1 Cusak
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
Mosey to the recruitment center and grab a CMU. Perform the following series of exercises each followed by a CMU carry across half the parking lot (PAX choice-farmer carry, rifle carry, etc).
-20 OHPs
-20 tricep extensions
-20 curls
-20 bent over rows
-20 lunges total
-20 single leg RDLs total
Rinse and repeat 3 times.
Dealers choice core work. Then, head back to the flag.
MARY:
Merkin ring of fire
ANNOUNCEMENTS:
Hardship Hill and work day
COT:
With mother’s day coming, I thought it would be a good opportunity to say a few words about the mothers in our lives. We probably wouldn’t be where we are today without the ones who raised us. We wouldn’t hardly be able to make it through the day without the ones who are by our side through it all. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.
Q: Erector
PAX: Biohack, Borg, Flying Dutchman, Munge, Baby Face, Tomb Raider, Tom Tom, Mathlete, Wilbur, Erector, Cusack, Nosedive, Cusak
FNGs: 1 Cusak
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
Mosey to the recruitment center and grab a CMU. Perform the following series of exercises each followed by a CMU carry across half the parking lot (PAX choice-farmer carry, rifle carry, etc).
-20 OHPs
-20 tricep extensions
-20 curls
-20 bent over rows
-20 lunges total
-20 single leg RDLs total
Rinse and repeat 3 times.
Dealers choice core work. Then, head back to the flag.
MARY:
Merkin ring of fire
ANNOUNCEMENTS:
Hardship Hill and work day
COT:
With mother’s day coming, I thought it would be a good opportunity to say a few words about the mothers in our lives. We probably wouldn’t be where we are today without the ones who raised us. We wouldn’t hardly be able to make it through the day without the ones who are by our side through it all. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.
