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Date/Time
Date(s) - 05/09/2023
6:15 pm - 7:00 pm
Site Q - Ponzi
Location
The Commons
Categories
Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship.
Date: 05/09/2023 – 7s
Time: 6:15 – 7:00 PM
Location: Levis Commons / Clock Tower – Perrysburg
PAX: 8 Total –Ponzi, Everest, Bonds, Huckleberry, Hannibal, Huffy, FNG now known as Haggis, and Tenpin (Q).
The Thang:
• Start with warm-ups: Windmills; Side Straddle Hops
• 7s:
o PAX gathers at 1 corner of a square. First exercise (Double Merkin Burpees) is done with 7 reps, then mosey to next corner of shape and repeat exercise for 7 reps, then 3rd corner then 4th corner of shape for total of 7 x 4 = 28 Double Merkin Burpees.
o Exercise changes (Ballerina Squats) and adds 7, so round 2 is 14 reps at each corner; Total: 56 Ballerinas.
o Exercise changes (Merkins – Diamond then Wide then Hand-Release then Regular) and add 7, so round 3 is 21 reps at each corner; Total: 84 Merkins.
o Exercise changes (Big Boy Sit Ups) and add 7, so round 4 is 28 reps at each corner; Total: 112 BBSU.
o Exercise changes (Mountain Climbers and deduct 7, so round 5 is 21 reps at each corner; Total: 84 MC.
o Exercise changes (Lunge) and deduct 7, so round 6 is 14 reps at each corner; Total: 56 Lunges.
o Exercise changes (Dying Cockroach) and deduct 7, so round 7 is 7 reps at each corner; Total: 28 DC
o All exercises and reps are completed = 448.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huffy
• Name FNG: Alex “Haggis”
• Announcements
• COT / Prayers and Intentions