Cinder BOMKS?

QIC: McFlurry

Date: 4/7/2021

PAX: Swanson, GATA, Squealer, Cowbell, Barely Legal, Jo Anna, Ballcock and McFlurry – QIC

CONDITIONS: 64 degrees, real nice!

DISCLAIMER: Not a trained professional, push yourself, push the man next to you, modify where necessary. Don’t get hurt.

WARM UP

Side Straddle Hop x 25

TTT x 15 IC

10 x Forward Arm Circles, hold, 10 x Backwards Arm Circles

Mosey to Bus loop

The THANG:

Cinderblock BOMBS

20 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Squats
Bear crawl across the road forward then backwards back to starting side between every exercise

15 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Squats
Bear crawl across the road forward then backwards back to starting side between every exercise

Cinder Block Relay Partner #1 carrys both blocks from the start line, Partner #2 does 5 burpies then catches partner,
Partner #2 takes the blocks, partner #1 runs back to the start, 5 burpies then runs to catch partner, repeat until blocks
make it around bus loop and back to start line

Cinderblock BOMBS

10 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Squats
Bear crawl across the road forward then backwards back to starting side between every exercise

5 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Squats
Bear crawl across the road forward then backwards back to starting side between every exercise

Mosey to Flag

Mary:

Flutters x 20

V ups x 20

American Hammers x 20

Plank 2 minutes

Merkins OYO x 10

Backscratchers x 20

Done!

Announcements:

F2 Lunch every Wednesday at noon
Downtown Deli

Prayer Requests:

Unspoken

Moleskin:

Cowbell’s bear crawl has no reverse but beautiful flip turns!

Backscratchers are only good for ruining shirts.

Thanks for the opportunity, pleasure leading this morning!

McFlurry – ba da ba ba ba

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