January 22, 2019

Alligator Walk to Remember

Bermuda Triangle, Uncategorized, Weekday

THE SCENE: chillaaaay

F3 WELCOME & DISCLAIMER

Done


WARM-O-RAMA:

Side straddle hops (51 reps… warm up peoples!)

Windmill 

Squats

Arm circles

Merkins

Stretch OYO

THA-THANG:

  • BLIMPS (mossy around the building after each exercise)
  • 5 burpees
  • 10 lunge each leg
  • 15 imperial walker
  • 20 merkins
  • 25 plank jacks
  • 30 squats
  • BLIMPS round 2 (mossy around the building every 2 exercises)
  • 20 merkins each,  one person at a time while we all hold planks. 2 rounds.
  • Alligator walk through the concrete slab back and forth.

MARY:
Flutter kicks, dolly, box cutters, 2 rounds of Guantanamo, 1 min plank.

COUNT-OFF & NAME-O-RAMA
5 PAX – Lipton, Tomb Raider, Blackout, Snookie, Judah (Q)

CIRCLE OF TRUST/BOM:
In a sexless word it is importan to know what being a manly God is. Encourage everyone including myself to make sure we have that well defined so we can live it out every single day.

MOLESKIN:
Core workout for the week – CHECK

ANNOUNCEMENTS:
Whetstone, weekly Bible study lead by beans.

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