DATE: 2023-08-15
AO: Prisonbreak
Q: Spokes
PAX: Bismarck – Todd Van Osdol, Swinger Chris McKay
FNGs: None
COUNT: 3
WARMUP:
SSH’s , LBAC’s, Windmills, Humpies, Merkins, High Knees, Alternating Toe Touch, mosey to Stargate AO to perform some Dips, Incline Merkins, Step Ups. Prior to leaving the AO we went to pull out the large coupon but appears someone else wanted them so we settled for bricks. Left them at the AO to return for a later use.
THE THANG: It’s time for All About the Benjamin’s workout. 25 of each exercise with Coupon inwhich each set adds to 100 in honor of Ben Franklin being on the $100 bill; Curls, OH Press, Bench Press, Lunge. Repeat again with Curls, Skull Crusher, Bench Press and Walking Lunge. Mosey to Presbyterian Church Parking Lot. Bear crawl to every other parking line stripe and complete 5 Burpees.
Mosey back to AO to perform another set of Benjamin’s with Curls, Skull Crusher, Bench Press and Squats
MARY: Wheezy Jefferson, Box Cutters, Dollies, Rosalitas, LBC’s Freddy Mercuries, Elbow to Knee
ANNOUNCEMENTS: Sundown 4 Miler on Saturday
COT: Do an act of kindness this week. Think of someone else you can help.
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