Q: Moen ,
PAX: Floaties, Moen, The Cheese, Deadhead, Quick Release, Yard dog., Saints (54/150), Ted Lasso, Velma
FNGs: 1 Velma
COUNT: 9
CONDITIONS: DANK
WARMUP:
– 15 SSHs
– 10 Imperial Walkers
– 10 Windmills
– 10 Michael Phelps
THE THANG:
Put on vest or ruck and grab a block
Arms
3 sets of 20 for each exercise. Between sets, 15 SSHs, which turned into running a lap instead.
– Curls
– Overhead Press
– Bent over Rows
Core
Hold low plank for 10 count
>From low plank, 10 4-count leg raises.
Hold low plank for 10 count
>From low plank, 10 4-count leg raises.
>From high plank, 10 4-count plank jacks
Legs
3 sets of 15 reps for each exercise (with coupon). Between sets, run to end of parking deck and back.
– Forward Lunges
– Side-to-Side Lunges
MARY:
– wave of leg raises to 100
– Pax callout
ANNOUNCEMENTS: know your body. Push yourself, but don’t hurt yourself. We’d rather have you at 75% than not have you at all because you are hurt and recovering!
COT: prayers for health and patience, and other said and unsaid!