WARM UP: SSH’s, Weed Pickers, CH Squats, CH Merkens, SunGods and MPhelps OYO
THE THANG: An array of compound exercises to help maintain functional fitness, which allows us to be able to do whatever we want or need to as the need arises. A series of 8 exercises, with coupon, with a run down the BB court and back in between each exercise. 1. Squat to overhead press X 20 2. Plank with coupon pull through x 15 (DC) 3. Curls X 30 4. Merkens x 20 5. Big Boy SU’s – X 10 w coupon or X 20 w/o 6. 1 arm pull x 20 or bent over row x 20 7. Burpee x 15 8. Face press x 30 After 1st round completed, Lunges down the court, Bernie’s back. Repeat the sequence. After 2nd round completed, run the perimeter of the court w coupon. Repeat the sequence. Diminish each exercise in the 3rd round by 5.
MARY: No time for
6 MAN: Roscoe P : Great words for us, had to be there.
ANNOUNCEMENTS: 3F BF coming on 3rd Fri, Chance to serve for Holiday Lights this Saturday
COT: Prayers for those present and unable to be present, our families, our nation, and to help us continue to be the men He calls us to be.