Q: Hair Band
PAX: Blueliner, Roadrunner, Cuban Missile, Black Lung, Lee LaFleur (F3 Tool), Old Maid
FNGs: None
COUNT: 7
CONDITIONS: slightly warm, mostly perfect
WARMUP:
SSHs
LBACs
Michael phelps
WMHs
Imperial walkers
Hillbillies
Walking lunge
Sprints (50, 75, 90)
THE THANG:
At the stairs:
10 burpees
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs
15 burpees
Squat walk up stairs
Hold plank at top until all in
Skip 4ct mountain climbers
Recover, back to bottom of stairs
40 dips
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs
40 (20e leg) iron mikes or bulgarian split squats
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs
Mary at bottom of the stairs
Squat walk up stairs
Mosey back to start
ANNOUNCEMENTS:
• 2.0 workout at middle-tooth tomorrow
COT:
• each man shared a prayer request or praise report: job search, family health, personal health, traveling mercies
Thank y’all for giving me the opportunity to lead. I’m blessed each day to be a part of this group.
Rock on,
Hair Band :the_horns: