Warm Up
-Low Plank, 5 Core Principals IN ORDER!
- Free of Charge
- Open To All Men
- Held Outdoors
- Peer Led
- 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.
-Wonder Bra (x12 IC)…Keep arms up
-T-Claps (x10 IC) …Keep arms up
-Seal Claps (x12 IC)
-Grass Pickers (x10 IC)
-The Motivator (5 to 10)
The Thang
-Rifle Carry coupons to field
This week’s Q source reading was on “Queen” and the discipline over what we put into our body. So, this WO is focused mostly on the FUPA and strengthening the core!
5 & Climb
-Blockee (x5 OYO)
-10 sec. Low Plank
-Blockee (x6 OYO)
-20 sec. Low Plank
-Blockee (x7 OYO)
-35 sec. Right Side Plank
-Blockee (x8 OYO)
-35 sec. Left Side Plank
-Blockee (x9 OYO)
-50 sec. Low Plank
-Blockee (x10 OYO)
-60 sec. Low Plank (45 total Blockee’s)
Mosey around the field w/ the No Doubt, Coach K, & Eagle doing IPC Week 2, back to blocks…
-Block Curls (x5 IC)
-10 sec. High Plank
-Block Curls (x6 IC)
-20 sec. High Plank
-Block Curls (x7 IC)
-35 sec. Right Side Plank
– Block Curls (x8 IC)
-35 sec. Left Side Plank
– Block Curls (x9 IC)
-50 sec. High Plank
– Block Curls (x10 IC)
-60 sec. High Plank (90 total Block Curls)
Murder Bunyan’s (x10 out from circle, x10 back to circle) (Murder Bunny w/ a jump squat, ax chop on each hop)
-Monkey Humpers (x5 SC)
-10 sec. Low Plank
-Monkey Humpers (x6 SC)
-20 sec. Low Plank
-Monkey Humpers (x7 SC)
-35 sec. Right Side Plank
-Monkey Humpers (x8 SC)
-35 sec. Left Side Plank
-Monkey Humpers (x9 SC)
-50 sec. Low Plank
-Monkey Humpers (x10 SC)
-60 sec. Low Plank (45 total Monkey Humpers)
Mary
Song: “We Will Rock You” by Queen
Exercise During Verses: Freddie Mercury
Exercise On “We Will” & “Rock You”: Jim Braddock
We then headed back out to the field to pick up the six…those 3 PAX wrapping up their IPC workout. They pushed hard and completed week 2. Coach K even pushed through some bee stings!
COT
Great to have 3 FNG’s out this morning! Prayer request for friends of Patches for a smooth recovery after a transplant. Prayer’s for Po-Po with starting to lead a small group this week. Prayers for Oneshot, his MIL, and strength for One Shot as he leads his family through this difficult time. Prayers for our country, and our kids growing up in this generation, and culture of so much hate and violence. May we be men of courage, who know and speak the truth, stand in the gap, protect, serve, and lead. Thanks for a great morning, men!
Every Saturday morning, after spending the morning with you guys, pushing hard, great mumble chatter, and having a great discussion, I always go home feeling refreshed and ready to tackle the day! As iron sharpens iron!
Thanks for following my lead. As I’m writing this, Little Bunyan is pretending to drive a car…and he said he’s driving to F3! Keep posting men…it’s having an impact!
(Oh, Popo had to leave before the picture was taken)
~Bunyan out