Lunge-fest

DATE: 24 JAN 2023

WEATHER:  Clear, mid-70s, great morning to work out.

PAX:  JV, Nae Nae, Bartman(R), Spaulding(R), Minivan(R), Tubbs, Clancy(QIC)

DISCLAIMER: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  Modify if you need to.

WARMUP:  SSHx20ic, Imperial Walkers x10ic, mosey the full circle, full body stretch, grab coupons on way to parking garage.

WORKOUT:  Lunges with coupons up ramps between landings.  Stop at each landing and do 15 reps of the following: 

  • 1st landing – merkins
  • 2nd landing – merkins / squats with coupon
  • 3rd landing – merkins / squats with coupon / shoulder press
  • 4th landing – merkins / squats with coupons / shoulder press / LBCs

Head back to flag, one minute wall squat on the way.  Two minutes stretching on your own at the flag.

ANNOUNCEMENTS / PRAYERS / PRAISE:

  • Prayers for Squid, missing you out here.
  • Prayers for Nae Nae and his family.
  • Adding Colton today, Bartman’s nephew and prayers for healing.
  • Gratitude today, for all we’re given.
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