-
Tues 6pm 7/27/21
Charmin EssentialsQ – Charmin
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COTPax: Huckleberry, Huffy, Ponzi
Exercises:
1. 15 – SSH
2. 15 – High knees
3. 15 – Jump squats
4. 30 sec – Mtn climbers
5. 30 sec -Skips
6. 1min – HR Merkins
7. 1min – Lunges
8. 30 sec – Animal
9. 7 – 50m Sprints on 20sec (7 sec rest)
10. 12 – Roll merkins, squat back, jump forward
11. 12 – Jump tuck merkins
12. 12 – Burpees
13. 7 – 50m Sprints on 20sec (7 sec rest)14 – 20 Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)21. 21. 7 – 50m Sprints on 20sec (7 sec rest)
60 sec rounds
22 Squats
23 Side to side walk with band on feet
24 Jump rope
COT – Jude for Huffy, the playground opening this weekend
Comments