Intro, disclaimer, prayer
Mosey to the outdoor gym for COP
SSH x 10 IC
TTT x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
Frankensteins x 10 IC
Buy in – Wide Pull-ups x 5/Regular Pull-ups x 5/Chin-ups x 5
Mosey to block pile, grab a block, and to the parking lot for the #NetzelSequence ladder down and jump up
Rep counts for each round – 10, 8, 6, 4, 2, 20 for block exercises, ab exercises always a 10 count. After each round, run to light pole and back
Round 1
Front Raise
Plank
Round 2
Bent Over Row
BBSU
Round 3
Shoulder Press
Flutter Kicks
Round 4
Front Raise
Planks
Round 5
Shoulder Press/no run at end and no ab exercise, 10 sec rest in between each set
Put blocks up and mosey back with ab stops along the way
- Leg raises x 10
- Flutter kicks x 10 IC
- Plank
COT
Announcements
Be the Buffalo 5K 1/29
Soles for Souls
Dam2Dam
P200
Prayer Requests
Continued prayers for those battling COVID
Continued prayers for Will/Tabitha
Continued prayers for Roller Skates family
Continued prayers for Burpee
Prayers for Chandlers friend and coworker who passed away
Devo/BOM