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.