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Thurs 5:30a 2/4/21
Charmin Shuffle After Leg Day
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:
1. Doubtfire
2. Callahan
3. Hannibal
4. Huffy
5. Fossil
6. Chanel (6th)
Exercises:
1. 15 – SSH
2. 15 – Sprinters w/ Jump
3. 15 – Air squats w/ twist
4. 15- Single arm half-burpee (alternate)
With Coupon
1. Curls
2. Shoulders (single fly)
3. Bent over fly (one side raised)
4. Kettle Swings
5. Sit w/ raise, stand to row
6. Bridge with couponStations:
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)
d. 15 Side Plank Hip Raise
e. 15 Side Plank with Reach Unders4. 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. 25 – DipsAb Circuit: 25 each
• 25 – Bicycles (each way)
• 10 leg climbs (each leg)
• 100 – American Hammer (1 is 1)Prayer Intentions – Callahan’s mom receiving news today on test results, Huff’s coworker, Hannibal’s Family
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