Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:
Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects
Duration: 40 minutes (excluding warm-up)
Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March
2. Sandbag Squats
3. CMU Deadlifts:
4. Merkin:
5. Overhead Press:
6. CMU Lunges
7. Ruck Rows
8. American hammers
9. Goblet Squats
10. Plank
Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.
MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning