WE’RE GOING TO NEED MORE WAX.

75 degree temperature for the PAX this morning.

One minute warning at 5:14. Started sharply at 5:15 with:

Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

*Disclaimer*

COP

Imperial walkers x 15

Side straddle hop x 20

Through the tunnel x 15

Little baby arm circles x 15 forward & reverse

Squats + Over head Press x 15

Jump squats on my down & up x 10

Merkins on my down x 20

Burpees OYO x 4

*Not all in that order (It’s all running together…  Note: PAX Mosey around the building between COP)

The Thang:

PAX Mosey to Coupons and made our way to main parking lot – Began workout with suicide runs.

Against the fence with Coupons – CRAZY 8’s

8 x Curls

8 x Over head press

8 x Front squats

8 x Bent over rows

8 x Stiff leg dead lifts

8 x Merkins

*Back pedal to cone (Center of Parking Lot)  4 x burpees.  Mosey to opposite end of the parking lot…  Mosey back to the center for 4 x burpees. Mosey back to the Coupons. Rinse & Repeat 2 x rounds (10 count between sets).

8 x Thrusters

8 x Kettlebell swings (cinder block swings)

8 x Triceps extensions

8 x Merkins

5 x Burpees

*Mosey to the center cone and back. Rinse & Repeat 2 x rounds (10 count between sets).

*Last Round, putting the pieces together!

5 x Thrusters

5 x Kettlebell swings (cinder block swings)

5 x Bent over rows

Mosey to cone 4 x burpees. Mosey to opposite end and back to cone 4 x burpees.  Back to coupons. x 2!?!?!

*It was a blur at this point, it just felt like A LOT!!!!!

 

Back to COT:

Brown Bag hooked us up with a nice round of Flutter Kicks, Hello Dollies, and Heels to Heaven (10 each).  Sprinkles added in some good old fashion Side Straddle Hops x 15.  I finished up with Jump Squats x 10 to seal the deal!

Stretching OYO, Count-O-Rama, Name-O-Rama

Followed up with Naming FNG!

FNG did great! He’s from Maryland, so Crab Cakes were tossed  around for his new F3 name, which quickly turned in to just CRABS!!!  Yes, the FNG got Crabs LOL ( If he didn’t say no to Crabs, I’m sure he would have gotten a different name) Sorry bud you walked into that one! Welcome to Catapult my friend.

 

Finished up with prayer

Lifting up our brother Tiny Dancer & his Family.