• When: 2021-02-27
  • QIC: Papagiorgio
  • The PAX: Rocking Chair (R), Columbo (R), Milli Vanilli, Handlebar, Hugo, Yoshi, Breakfast Club, Papa G


Bobby

Never been to Cryptonite before. These guys are #beastmode and I’m not, so it was fun running around the RBHS backlot getting our Saturday started right! I like that outdoor gym too, Rocking Chair probably still out there doing pull-ups….

Shoutout to the Boneyard gentlemen for sharing their blocks with us. Sharing is caring! 

1 minute Warning

Disclaimer; Papagiorgio, NOT a professional, modify as necessary. YOU v YOU

Prayer – safety, injury protection, brotherhood

COP

  • SSH
  • LBAC IC For/Rev
  • Chinook
  • Mercans
  • Imperial Walkers
  • Slo Mo Squats
  • Downward Facing Dog, Calf’s
  • Michael Phelps 
  • Worlds Greatest Stretch
  • Thru the Tunnel

THE THANG

Pyramid Suicide Sprints 12 reps Outdoor Gym Choice (Tire jump, battle ropes, pull-ups) – suicide cone sprint.  10 Outdoor Gym Choice, sprint back….repeat all the way to 2

Diego (Dora the explorer’s cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises are as follows:

100 – Mercans

150 – Overhead press

200 – LBC

250 – Curl Raises 

300 – Squats w/ Block (goblet)

Cryptonite 1 minute Pain Stations

  • C: Calf Raises
  • R: Run in Place
  • Y: Hello Dolly
  • P: Plank Jacks
  • T: Tricep dip
  • O: Overhead Clap
  • N: Nolan Ryan’s
  • I: Irish Pickups
  • T: Toe Taps
  • E: Elbows to Knees

6 MoM: 6 minutes of Mary

1 minute High Plank

COT (Circle of Trust) @Shovel Flag

+ Count-O-Rama

+ Name-O-Rama

+ Announcements: F3Lex 7yr 3/6 @ 0630, F3 Cottonmouth 3/13

+ Prayer Request: BC – neighbor house fire, Country, Marriages

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