11/2/2021
AO: Fred George
Q: Trash Panda
PAX: Pineapple, Tommy Boy, Fruit of the Loom, Chef Boyardee, Retro, Carbon Copy, Red Elephant
Lord’s Prayer
Warm-up: Little & Big Arm Circles, Imperial Walkers, Lunges, Mosey around the park.
The Thang: AMRAP 1 minute rounds. Each man rotated stations EMOM.
Battle Ropes, Jump Rope, Dips, Step-ups, Merkins, Thrusters (25lb Dumbbell), Burpees, Rows (30lb sandie), Bonnie Blairs, Murder Bunnies, Kettlebell Swings (25lb. Dumbbell), 20 lb Med Ball Slams.
Sandbag Hand off Shake and Bake. PAX lined up single file. First in line hands off the sandie to individual behind them and shake and bakes to the rear of the line. Repeated multiple times.
AMRAP 45 seconds per station repeating same exercises above. Finished with a little ab work.
COT: Q shared Jeremiah 29:11. We spoke about the change the Lord presents in our lives and to embrace these times even when it’s difficult to understand. Fruit talked about encouragement and how the QSource is filled with great principles that you can apply in your life.
Prayer and Pledge