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.