Date: 14 May, 2024
AO: Shake Weights
QiC: Boy Wonder
PAX: 15- City Slicker, 50CC, Poehler, CJ, Drizzle, Wojo, Fannie, Graffiti, Cowbell, Crawl Space, Shocker, Canary, Don’t Cha Know, Stretch, Boy Wonder
Warm-A-Rama:
All 15 IC- SSH, Hillbillies, Toy Soldiers, Modified Abe Vigoda, String Ripper, Squatted Groin Stretch
The Thang:
Two rounds, all exercises are 10 IC
Overhead Shoulder Press, Plank Row, Copperhead Squat, Kettlebell Swing, Clean & Press, Curl Squat or Goblet Squat
Run 50 yards to wall OR March with weights overhead 20 yards to cone
Chest Press, Weighted Flutter Kicks, Weighted Sit Up, Lunges (10 IC each leg), Front Extensions, Mike Tysons
Run 50 yards to wall OR March with weights overhead 20 yards to cone
Repitan por favor
6MOM:
E2K, Heel Touches, American Hammer or Back-friendly modification
COT:
As men, we internalize a lot and carry burdens for ourselves and others. Our power is not in the individual, but the collective. COT is most powerful when men are transparent and disclose what’s on their hearts to brothers without judgement or fear. Praying peace, blessings and relief to all who shared and allowed us to pray for them, their families, their circles of influence and our community. Wojo took us out strong.
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