AO: cv-brickyard
Q: flyball
PAX: Bail Bonds, Mooch, Gordie, Jim Norris, Switchgrass (Stacy Clark), Natty, Recoil (Blake Conley), Floppy Disc, Biohazard (Jay Shepherd), Herbie
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Tempo squats
– Seal claps
– OH claps
– Figure 4 squats
– Cherry pickers
THE THANG:
Legs: 3 count down, fast/explosive up
1. Slow Squats – 12 reps
2. Lunges (Alternating Legs) – 12 each leg
3. Jump Squats – 12 reps
4. Figure 4 Squats – 12 reps
5. Wall Sit – 1 minute
Mosey loop
Upper Body: 3 count down, fast/explosive up
1. Slow Merkins – 12 reps
2. Shoulder taps – 20 reps
3. Wide Merkins – 12 reps
4. Irkins – 12 reps
5. Low Plank Hold – 30 seconds
Mosey loop
Core Control:
1. Slow Flutter Kicks – 12 (3-count separation then 1-count back to middle)
2. Hello Dolly’s – 12 reps
3. Freddy Mercury’s – 12 reps
4. Supermans (slowly) – 12 reps
Mosey to track
Chest to bar / inverted rows – 12
Legs: 3 count down, fast/explosive up
1. Slow Squats – 12 reps
2. Lunges (Alternating Legs) – 12 each leg
3. Jump Squats – 12 reps
4. Figure 4 Squats – 12 reps
5. Wall Sit – 1 minute
Mosey back to AO
Upper Body: 3 count down, fast/explosive up
1. Slow Merkins – 12 reps
2. Shoulder taps – 20 reps
3. Wide Merkins – 12 reps
4. Irkins – 12 reps
5. Low Plank Hold – 30 seconds
Mosey loop
Core Control:
1. Slow Flutter Kicks – 12 (3-count separation then 1-count back to middle)
2. Hello Dolly’s – 12 reps
3. Freddy Mercury’s – 12 reps
4. Supermans (slowly) – 12 reps
Mosey loop
I can’t wait to hear how sore you are this week and what caused Appleseed to hold the :shovelflag: hostage
MARY: no time
ANNOUNCEMENTS: forgot this but none mentioned
COT:
Today’s beatdown was mentally and physically challenging. We should push ourselves mentally, physically, and spiritually.
“When a strong man, fully armed, guards his own house, his possessions are secure. But when someone stronger than he attacks him and overpowers him, that man takes away his armor on which he had relied and distributes his plunder.”
Luke 11:21-22 NASB2020
