It’s always good to visit your brothers at a different AO. Everyone should consider it.
warmup
- ssh 15ic
- alt toe touch 15ic
- humpys 15ic
- big arm circles 20ic
the mosey around the big city
1st Stop: short wall exercises all 15ic unless the Q lost his count
- incline merkins
- box jumps
- decline merkins
- dips
- oh, and step ups
2nd stop for deconstructed burpees
- 10 squats, 10 merkins, 10 thrust
- 9 squats, 9 merkins, 10 thrust
- working down to Uno
3rd stop at a wall somewhere
- ascending testicles, Peter Parker style 10ic
- bridge thrust 10ic each leg
- itsi bitsi spider 10ic
- rinse and repeat
4th and final (partner up)
- 200 merkins
- 150 squats
- 50 burpees
- while one partner is knocking off reps, the other would run up steps, bear crawl across landing, then back to partner
cot
16 Always rejoice,
17 constantly pray,
18 in everything give thanks.
For this is God’s willfor you in Christ Jesus.
19 Do not extinguish the Spirit.
20 Do not treat prophecies with contempt.
21 But examine all things;
hold fast to what is good.
22 Stay away from every form of evil (1 Thessalonians 5:16-22).1
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