AO: Three Rivers
When: 06/26/2023
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Lava
Introduction
Follow the Blue Buckets
Warm-O-Rama
Michael Phelps
Thai fighters
Abe Bogotas
Front leg stretches
calf stretches
Short mosey to get heart rate going
The Thang
Had 3 workout sessions, Chest/Shoulders/Back and cardio in between each set that was completed.
# 1- Pike merkins 20/merkins 25
skull crushers 30/curls 35/chest press 40
#2- no surrenders 20, coupon, squats, 25, side straddle hops 30, your squats, 35, Bobby, Hurley’s 40.
#3-thrusters 20, coupon swings 25, bent over, rose, 30, shoulder press, 35, lawnmowers, 40,
Did bear crawls and lunges after each individual set
Circle of Trust
Don’t be the loudest , take time to listen to want people are saying
Ended in prayer
Naked Man Moleskin
The smarter you get , the less you speak