Intro, disclaimer, prayer
Mosey to bus loop for COP
SSH x 10 IC
Merkins x 10 OMC
TTT x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
OH Claps x 10 IC
Merkin`s x 10 OMC
Grab a block and to the parking lot for 5 minutes of fun total body work. 5 minutes, no rest. Two exercises, 10 reps per, run to tree two and back. Repeat until five minutes is done. Ab exercises in between each five minute set.
Curls/Triceps Ext
Front Raise/Shoulder Press
Bent Over Row/Deadlift
Chest Press/Block Pull Over
Squat/Alt Lunges
Put blocks up and run back to outdoor gym
Remaining time, alternate between wide grip, regular, and chin up pullups x 5 and then last 30 seconds plank it out
COT
Announcements
Prayer Requests
Continued prayers for Will, Tab, those battling COVID, Sunday Drivers dad
Devo/BOM
Work to be vulnerable with others but most importantly be vulnerable with God