58F and clear

Pax: Marshall, Pontoon19, Spud, Slowesy, Hanson, Tulip, Motorboat.

Disclaimer given

Warmup:
Shoulder Pretzel x15 IC
SSH x25 IC
Burpee X10 IC

Thang: Mary first!
W leg raises x 5
1 min of knee slides
Butterfly situps x 10 IC
Corkscrew 1 Min
LBC x10IC
Big boi sit ups with rotation x 5IC

EMOM 2 20min:
5 Merkins
10 Squats
15 LBC

Mosey around the loop. stop halfway and plank. pax take turns jumping over all the other pax

Dips x 20 IC

Mary #2
25 seconds exercise, 5 seconds rest
Figure 8s
Hip raise with hand swipe
Bicycle Vup
30 second rest
Heaven press
3 way seated ab tuck
repeat 3 way seat ab tuck by request

Merkin Time bomb up to 5

Recover Recover

NMM: Pray for our marriages and strength to lead out communities. Always keep a back up wiki in your car in case you need to step in to Q. Good work this morning men. Good mumble chatter. keep giving it away!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: