Warm Up

-Low Plank, 5 Core Principals IN ORDER!

1. Free of Charge

2. Open To All Men

3. Held Outdoors

4. Peer Led

5. Ends with COT

Verse for the WO:

1 “Core”inthians 16:13-14 – Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love.

-T-Claps (x10 IC)

-Seal Claps (x15 IC)

-Michael Phelps (x10 IC)

-The Motivator (5 to 10)

The Thang

-Mosey to pavilion, lap around pavilion, circle up in grass at end of pavilion

5 & Climb

(Thank you Side Car for letting me steal this one and modifying it a little)

-Merkins (x5 IC) -10 sec. High Plank

-Merkins (x6 IC) -20 sec. High Plank

-Merkins (x7 IC) -35 sec. Right Side Plank

-Merkins (x8 IC) -35 sec. Left Side Plank

-Merkins (x9 IC) -50 sec. High Plank

-Merkins (x10 IC) -60 sec. High Plank

Mosey 1 lap around pavilion

-WWII (x5 IC) -10 sec. Low Plank

-WWII (x6 IC) -20 sec. Low Plank

-WWII (x7 IC) -35 sec. Right Side Plank

-WWII (x8 IC) -35 sec. Left Side Plank

-WWII (x9 IC) -50 sec. Low Plank

-WWII (x10 IC) -60 sec. Low Plank

Mosey 1 lap around pavilion

-Monkey Humpers (x5 IC) -10 sec. High Plank

-Monkey Humpers (x6 IC) -20 sec. High Plank

-Monkey Humpers (x7 IC) -35 sec. Right Side Plank

-Monkey Humpers (x8 IC) -35 sec. Left Side Plank

-Monkey Humpers (x9 IC) -50 sec. Low Plank

-Monkey Humpers (x10 IC) -60 sec. Low Plank

Mosey 1 lap around pavilion

Line up in circle in grass…

Calf Raises (x10 IC) – Thanks PoPo for calling the cadence on this one…

High Plank & Low Plank to song “Flower” by Moby. (3-1/2 minutes of low & high planks)

Mary

Penalty Burpees…Popo had a fire call, and arrived late. I was going to excuse him from penalty burpees because it was a fire call, but these guys all wanted to do penalty burpees!

COT

1 “Core”inthians 16:18 – For they refreshed my spirit and yours also. Such men deserve recognition.

1 “Core”inthians 1:4 – I always thank my God for you because of his grace given you in Christ Jesus.

Really thankful for you HIM, and F3. I mentioned to the guys this morning that my 2 year old gets excited when he sees an F3 on my shirt, so every night at bedtime for our prayers, we say thank you for F3. Really honored to have my dad, Not My Day, with us this morning. Prayers for Po-Po’s brother with lung cancer, prayers for different church events happening this week, and prayers especially for our churches and pastor’s. Also continued prayers for my M, Eagle’s M, Ham Loaf’s dad, who is home now. Also prayers for Stall and his M, and thankful they could welcome their little girl this week. Like the verse above says, “such men deserve recognition”, you guys crushed it today, and I’m thankful you!

~Bunyan out