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Tues 6:15p 12/7/21
Charmin Skip – 80th Anniversary of Pearl Harbor
Q – 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: Chanel, Chit Chat, Red Barron, Ponzi, Hannibal, Everest
Exercises:
1. 15 – SSH
2. 15 – windmill
3. Arm circles, butt kickers, high knees
4. 15 – Sprinters w/ Jump
5. 15 – Air squats w/ twist
6. 15- Single arm half-burpee (alternate)
With Coupon
1. Curls (10 full, 10 upper, 10 lower)
2. Shoulders (fly)
3. Back lunge with coupon overhead
4. Kettle Swings
5. Row
6. Squat press twist4 Stations:
1. Merkins
a. 10 Fist Tricep Ext.
b. 10 Bounce (Alt mid, wide)
c. 10 X
d. 10 Side to Side
e. 10 Staggered2. Animal
a. 15 Animals
b. 15 Bear Crawl to Crawl Bear
c. 15 Explosive Leg Tucks
d. 15 Carolina Dry Dock w/ Kick Back3. Planks
a. 15 Plank with Twist
b. 15 Plank with Reach
c. 15 Side Plank (Alternate Knee to Toe)4. Step-Up
a. 25 – Elevated Mtn Climbers w/ crossover (2 is 1)
b. 25 – Elevated In & Outs (hands at side)
c. 25 – Elevated Leg Raises (alternate) (2 is 1)
d. 80 – DipsDIDN”T FINISH:
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)
6th – Chanel
Prayer Intentions – Charmin friend Tony. He passed away from cancer at 6pm today. Ponzi friend has Covid.Always an honor and a pleasure!
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