Warm Up (0700 – 0710)

• Michael Phelps, monkey humpers, low and slow Merkins

• Mosey to silo – get CB’s

The Drill (0710 – 0750)

• Music workouts

o Van Halen – Jump – shadow box then jump squat with tuck every time you hear jump

o Scorpions – Rock you like a Hurricane – CB curls during verses, then 3x shoulder press each time you hear “hurricane”

o Sammy Hagar – I can’t drive 55 – Mountain Climbers, 2x burpees when you hear “55”

o Karate Kid – You’re the Best – CB bent over rows then CB Man Maker every time you hear “best”

o Frankie Goes to Hollywood – Relax – Hold low squat position, squat up every time you hear “relax”

• Pump Jack

o Teams of 2-3. 1 PAX does 5 Merkins while others plank, then switch until failure. When a team fails they then lunge walk in circles around the remaining teams until 1 team remains

o Repeat with Squats (sets of 7) and al gore. Bear crawl around until winner

• Mosey back to Flag

Mary (0755 – 0800)

• Stretching

Prayers:

– Turnpike’s dad

– Meatball’s friend Pete and family

– Phoenix and family with new baby

– praise report for Mule’s new place

– Isaiah 55:6-7

Leading is a privilege, not a right. Thanks fellas