Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Returning to the mothership is always nice

  • When: 20170724
  • QIC: Picasso
  • The PAX: Magoo, Sprinkles, Ma Bell, Peg, Floppy, Picasso, Minivan, Al Bundy, Short Circuit, Borland, Caterpillar, Wolverine, Inboard, Showbiz, Geppetto, Shortcake, Sandman, Negative, Osteen


by

Moleskin: YHC took the reigns from Sprinkles as he is recovering from his work accident. Welcome back Sprinkles!

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey around the AO to the block pile. Get a Block and muster back at the Flag
Perform Bacon:
5 – Burpees
10 (IC)- Amercian Hammers
15 (IC) – Curls for the Girls
20 – Overhead Presses
25- Nose breakers (On your back, block tricep extentions over your face)

Flip the Bacon to cook the other side 25,20,15,10,5

DORACIDES –
PAX 1 performs excercise
PAX 2 sprints to the Sidewalk, Does 1 Burpee and Sprints back to flag.
Pax 2 Sprints to tree does 2 Burpees and sprints back.
PAX 2 Sprints to the street and executes 3 Burpees and sprints back. Tag out with partner.

100 Merkins
200 Squats with Block
300 Chest presses

Stow Blocks and Muster at the COP

Mary:
Johnny Cash Ring of fire

COT:
Annoucements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Always good to get back to the mothership where it all started. Great numbers for a Monday morning beat down!