AO: Local Honey
Mission: Our mission is to plant, grow, and serve small workout groups for men to invigorate male community leadership.
Disclaimer: I am not a Professional, You versus you, these are merely suggestions.
Warm-a-Rama: Side straddle toe touches x15 IC, String Rippers x10 IC, Windmills x15 IC, Hug-thy-self x6, Mosey toward Elm St. Parking Deck stopped at the corner, Hillbillies x15 IC, then go into the parking deck.
Q directed PAX to PARTNER UP, 1-2 count. Q explained there are five stations, one on each level; stations #1 & #5 are offset. Each duo is to do all exercises at each station together; holding each other accountable. Then run up to the next level stopping at the winkie under the “ALL TRAFFIC” sign. After completing the last station take the stairwell back to station #1. RINSE & REPEAT until OMAHA!
Station #1: Merkins x25, Carolina Dry Docks x25, Alt. Shoulder Taps x25, Werkins x25
Station #2: Carolina Dry Docks x20, Jump Squats x15, WWII’s x25, Mike Tyson’s x10
Station #3: Mtn. Climbers x5 IC, Jump Squats x10, Merkins x15, LSF’s x20 IC
Station #4:Squats x5 IC, LBC’s x10 IC, Monkey Humpers x15, SSH’s x2o
Station #5: Carolina Dry Docks x 5 IC, Lt. Dan’s x10 IC, Freddie Mercury’s x15 IC, Hand Release Merkins x20
6MOM: Homer & Marge x10, Dying Cockroaches x15, American Hammers x20
Name-o-Rama: Luke Cage, Bobby Knight, A6, Mare, Lynda(RESPECT), City Slicker (RESPECT), Cowbell, former “FNQ” (worded by the 2.0) Gabe Aveline now F3 All Day, and FloJo QiC
COT: Announcements/Prayer led by FloJo!
“Leave no man behind, but leave no man where you find him!” I appreciate the opportunity to lead!
Dale Slaughter, 43, FloJo