Weather: 50’s
The Thang:
Intro, disclaimer, prayer
Mosey over to gym parking lot for COP
SSH x 10 IC
LBAC x 10 IC f/r
Merkins x 10 IC
OH Claps x 10 IC
LBAC x 10 IC r/f
Merkins x 10 IC
TTT x 10 IC
Mosey over to outdoor gym, breakup into three groups of three. 10th person would be the runner. Groups would rotate through circuit until runner gets back to relieve one. Rinse and repeat for a while.
- Tire Flips x 5 – three groups not running rotate once tire flipper is done flippin
- Pull-ups
- Rope Slams/Battle Ropes
This was all very confusing, not sure how or why but it was…don’t care, still got swole.
Mosey over and quickly grab some blocks, line up on the sidewalk…line up on the sidewalk…lineup on the sidewalk…
Merkin x 1
Block Press x 4
Merkin x 2
Block Press x 8
Merkin x 3
Block Press x 12
Merkin x 4
Block Press x 16
Merkin x 5
Block Press x 20
Block Curls x 20
OH Triceps Ext x 20
Merkin x 1
Block Curls x 20
OH Triceps Ext x 20
Merkin x 2
Block Curls x 20
OH Triceps Ext x 20
Merkins x 3
Blocks up, mosey back to pull-up bars. Max set of pull-ups.
Quickly mosey back to the flag
COT
Announcements
Prayer Requests
Continued prayers for Dear Diary and family, continued prayers for RC’s friend, continued prayers for my cousin Adam
Prayers up for Scotch and his family
BOM/Devo
Do you pray for your wife? Does she know if you do? Do it, and then let her know. We’re called to love our wives as Christ loved the church. Important thing to do there is to pray over them. See what difference it makes in her when she knows you’re praying for her.