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Date/Time
Date(s) - 02/04/2021
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
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 coupon
Stations:
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 Unders
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. 25 – Dips
Ab 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