Our mission is to
plant, grow and serve
small workout groups for men
for the invigoration of male community leadership.
6 Pax (Frac, Triple, Bar Tab, Mambi, Boo Boo and yours truly) enjoyed the beautiful morning with pleasant temps and relatively low humidity.
Warm ups
Bulgarian Lunges/Squats
Arm Circles
SSH
The Thang
Using Cinder Block Coupons ~ Catch me if you can to the end (800 ft).
PAX 1 does the 20 reps of the exercise with coupon; then farmer carries two coupons to catch PAX 2 who has been doing the MoT (Mode of Transportation); they switch roles; keep alternating roles until they reach the end of the 800′ runway. (From Circle to 1st large Power tower). At end of runway ~ Iron Sharpens Iron dictates 100 LBC’s & then Shoulder Taps til the six
1. 20 Shoulder presses – MoT (Mode of Transportation) Bear Crawl.
2. 20 Big Boi Sit-ups – MoT Broad Jump Burpees
3. 20 Bicep Curl – MoT Double Tap Lunge
4. 20 Upright Row – MoT Crab Walk.
Anytime a plane goes overhead, we took “a break” and did 5 Seal Burpees (A Burpee with three merkins) 1st merkin, then right leg spider man, 2nd merkin, left leg spider man, 3rd merkin… followed with a jump 😉
Upon returning we knocked out 50 chest presses and a little stretch.
Closed with COT and reminder for Saban’s birthday 7 miler tonight and tomorrow’s 60th Birthday Party Q by Kenner Brah
