It was not a normal workout without Friar and DB present, We missed Audit also. 7 guys worked out in the gloom and we welcomed in a FNG SPOKES!!!
PAX: Snips (Q) Twin, Goodwill, Treble, TRL, PBR, Rooney, Spokes (FNG)
Warm-Up
SSH ICx15
ATT ICx15
Abagoda ICx15
Little Arm Circle ICx15
Rev LAC ICx15
Squats ICx15
Mosey to parking lot closest to AO
Line Jumps x 40 IC
Every other line do 10 Merkins and next round 10 LBC’s
Mosey To Center of Lenoir (if our friend isn’t sleeping) (HIIT style) TWSS
Tricep Dips
Wide Arm Merkins
Squats
Scissor Kicks or Flutter kicks
Mosey back to AO
Grab cinder blocks and get against the wall and pass from one to another (everbody)
Circle up for with cinder blocks
Curls for girls x10 IC
Overhead Press x10 IC
Bent over rows x10 IC
Bench Press x10 IC
Time with Mary (abs)
Pretzel L and R x 20
Box Cutters x 20
American Hammers x 20
6 inches 30 seconds
Freddie Mercury x20
Rinse and repeat
COT / WOD
1 John 3:17-18 If anyone has this world’s goods and sees his brother in need, but closes his eyes to his need–how can God’s love reside in him? Little children, we must not love with word or speech, but with truth and action.
We are not put on this earth to be selfish. We were made to love and help one another.
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