Date: 01/11/2023

AO: Sweat Angel

Welcomed the PAX for a beatdown hoping to keep all moving and build warmth. Introduced myself to the salty vets, thanking them for showing up!

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, modify as necessary. You may choose to do them or not.

Warm-a-Rama: Side straddle toe touches x20 iC, Sun Gods x10 iC (forward), Shinnocks x10 iC (forward), Sun Gods x10 iC (reverse), Shinnocks x10 iC (reverse), Imperial Walkers x15 iC, Hillbillies x15, Side straddle hops x20 iC.

Walk to the nearest sidewalk for the Thang and where the PAX laid their dumbbells.

The Thang: Q explained there are 4 stations all equally spaced beside one another. Each station has three exercises. Only one exercise is done at a time. Complete all stations and then repeat the stations doing the consecutive exercises. RINSE and REPEAT until OMAHA.

STATION #1: Squat thrust 10 iC, Bench press x10 (dumbbells), Curls x15 (dumbbells); STATION #2: Lt. Dan’s x15, Flock of Seagulls x15 (dumbbells optional),  E2K x15 iC (each side) STATION #3: Shoulder press x20 (dumbbells), Bent rows x20 (dumbbell 10 each arm), LBC’s x40 STATION #4: Burpee’s x10, Squats x20, Mike Tyson’s x10

PAX completed at least 4 to 5 rounds, then OMAHA! PAX collected for;

6MOM: Heel Touches x15 iC, Flutter kicks x15 iC, Low Dollies x15 iC, Freddie Murceries x15 iC, and American Hammers x20 iC. I appreciate the opportunity to keep you warm!

Name-O-Rama: Egg Plant (RESPECT), Viagra (RESPECT), FloJo on the QiC  

COT: Announcement

Prayer led by QiC.

“Leave no man behind, but leave no man where you find him!” 

God Bless,

Dale Slaughter, 44, FloJo