11 PAX circled up for a #NoMileyCyrus #DRP at Jaycee Park this morning… Little did they know that YHC had selected “Stevie Wonder Radio” on Amazon Music for their workout pleasure!  And while the 70’s Slow Jams played, impressing the ladies that jogged by with our musical depth, we cranked out quite the Beat Down that went something like this:

WARM-O-RAMA

  • SSH x30
  • Toy Soldier x15
  • Imperial Squat Walker x15
  • Mr Miyagi x15 each
  • Peter Parker x20
  • Parker Peter x20

Just then HITMAN showed up with DOUBLE TAP, in time to get down to BIZZness with…

THE THANG

The #CircleOfPain brought 12 exercises, each 1 minute AMRAP with 10 seconds to transition.  Bodett would like to note that the minutes seemed longer thanks to YHC’s music selection. You’re Welcome!

  1. CLEAN AND PRESS
  2. BENT ROW
  3.  UNBALANCED MERKIN
  4. KETTLEBELL SQUAT
  5.  T-BAR ROW
  6. UPRIGHT ROWS
  7. LUNGE & TWIST
  8. TABLE TOP BENCH PRESS
  9. GOOD MORNINGS
  10. PULLOVER
  11. CONCENTRATION CURL
  12. SHRUGS

Intermission was brought to the PAX by Stage Fright cranking out some Box Cutters IC.

We then raced through the 12 ex’s again at twice the pace = 30-sec each with 5-sec transitions, finishing just in time for…

6MOM

  • Knee-Ups (JItterbug!)
  • Marge-Homer (On Time!)
  • Cindy Crawford (YHC)
  • American Hammer…  vs #SledgeHammer w/ weight to finish the deal

ANNOUNCEMENTS

  • 3rd F – every weekday, somewhere in town… sometimes 2 simultaneously.  Thursdays 3rd F is at Green Joe’s on Battleground next to Bojangles 630-7. Book: Quiet Strength by Tony Dungy. Easy summer read – great conversation guaranteed for all who attend – whether you’ve read the book or not.
  • HITMAN announced a Monday Prayer Conference Call for business owners 7am every week. Interested?  Email: Jkoonce5764@gmail.com for more info!
  • Circle Time VQ next Monday………. STAGE FRIGHT!!! Come on out and support him.
  • PS – Sacked has Sweat Angel Q next week, but will be OOT…… Any aspiriing Male Community Leaders out there who’d like to Q such an #EasyWorkout ???? Contact Sacked or YHC.

COT – Hitman took us out with a strong prayer for unity in these trying times.

Always a profound honor and pleasure to lead!

Long Time

PAX: Long Time

QIC: 07/21/2016