07.27.22 – Hot Laps

AO: The Oakery

QIC: Deacon

PAX: Deacon, Output, Ghost

Conditions

50ish degrees, dry

Warm up

SSH x 10 IC

Penny Pickers x 10 IC

Arm Circles, Small to Large (4 count) 2×5 IC

Mt. Climbers 10x IC

(Mosey around the school to Coupons)

The Thang

Shuttle circuit: One man is always running while all others exercise at stations. When he returns the circuit rotates. Each time the bell rings the circuit increments.

  • Bench Press (Coupon)
  • SSH
  • LBC
  • Curls (Coupon)
  • Squats
  • Big Bois
  • Shoulder Press (Coupon)
  • Flutter Kicks
  • Merkins
  • Shoulder Shrugs (Coupon)

6MoM

Dead Bugs x10 IC

Shoulder Tap Merkins x10 IC

Dead Bug Wriggle (line to line)

Supermans x10 IC (Up… 1, Up… 2, etc.)

CoT

Mentoring/Discipleship

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