Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Tabata with a lap in the middle
Incline Merkins
Calf raises
Dips
Squats
Crunches
Planks
Lunges
CDDs
MARY:
None
ANNOUNCEMENTS:
EFHR, Flag Handoff at JUCO Friday
COT:
Plan and do better
THE THANG:
EMOM – All moves target 20 reps – Went through series 2x
1. CMU thrusters
2. CMU goblet clean squats
3. OH press
4. CMU deadlift pullovers
5. CMU shoulder high pull
6. CMU OH March
7. CMU Alt Snatch
8. Plank hold (whole minute)
9. Half burpees and squat (12)
10. Rest
3 sets of 10 rep – Somersault Squats/Quad Killers/Weighted TN Rocking Chairs in cadence
MARY:
10x – Flutter Kicks, Gas Pumpers, Suitcase Crunch
ANNOUNCEMENTS:
None
COT: Reminder that self-care and caring for our health should be a prioritized part of our serving our families and those we love.
Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.
COT: A little friendly competition every once in a while can help push you further.
THE THANG: Mosey to the Smoke House and grab a SMU
“Start the music. And we do 100,200,300 of work as one member of the pax farmer carries his SMU around a pre-defined route. “Curls
Bent over rows
Hillbilly walkers
Move to another spot same routine
OH Press
chest press
Squats
ran out of time
MARY: no time
ANNOUNCEMENTS: Star fish THIS WEEKEND Be there. No sign up sheet needed because we’re men.
COT:
Psalm 23