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Tues 6:15-7 12/28/21
Charmin Holiday Dump Truck
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 COT
Pax: Bourbon, Huffy, Chanel, Huckleberry,
Exercises: 10min (1min each)
1. SSH
2. Jump rope
3. High knees
4. Mtn climbers
5. Alt. reverse lunge
6. Prisoner squat
7. Burpee
8. Butt kicks
9. Plank step out
10. Plank shoulder tap
Hip Strength: Seated Single Leg
1. Hold x 10 sec
2. Lifts x 10
3. Circle R x 10
4. Circle L x 10
With Coupon
1. Reverse Lunge w/ Raise 2 x 12
2. Top Tap Side Raise 2 x12
3. Floor Tap DB Curls 2×12
4. Pushup w/ DB Row 2×12
5. Mtn. Climbers 2×25 each
6. 15 – Sit with legs up, press coupon
7. 25 -American Hammer
8. 25 – Bridge with coupon1. 10 Mr. Miyagi Plank (swipe hand in front)
2. 10 plank diagonal (arm and opposite leg)
3. 20 Alt Toe Touches
4. 20 Plank ReachesStations:
1. Merkins
a. 10 Fist Tricep Ext.
b. 10 Bounce (Alt mid, wide)
c. 10 X
d. 10 Side to Side
e. 10 Staggered
2. Animal
a. 15 Animals
b. 15 Bear Crawl to Crawl Bear
c. 15 Explosive Leg Tucks
d. 15 Carolina Dry Dock w/ Kick Back
3. Planks
a. 15 Plank with Twist
b. 15 Plank with Reach
c. 15 Side Plank (Alternate Knee to Toe)
d. 15 Side Plank Hip Raise
e. 15 Side Plank with Reach UndersDID NOT DO: EXTRA
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)Prayer Intentions – Covid, homeless, military
Always a Pleasure and an Honor!
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