Date: 2026-05-05 AO: The Knoll Q: Shakira , PAX: Half Lyfe, Roadkill, Papa Bear, Malibu, Shakira FNGs: None COUNT: 5 CONDITIONS: Perfect with a side of ideal
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120