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Thurs 5:30a 1/27/22 – The Wall
Charmin Bear After Leg Day
Q – Charmin
Pax: Jennay, Doubtfire, HannibalMission: 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 COTWarm Up: 5min
1. SSH – 30
2. Jump rope – 1min
3. Windmill – 25
4. Alt. reverse lunge – 25 1is1
5. Windmill – 25Run Ramp all the way to top of stairs and back (.25mi) – ran this loop 3x throughout the below beatdown
1. Merkin Walk – 5 to the Right, 5 to the left, Repeato for 20 total
2. Animal – 25
3. Declince Mtn. Climbers – 25 (2is1)
4. Crabcakes – 25 (2is1)
5. V – sit 25 (2 is 1)
a. Elbow to opposite knee
b. Extend arm and leg at the same time
6. V- sit 25 (3is1)
a. Both legs crunch
b. R Leg only crunch
c. L leg only crunch
7. Squats in Lunge – 25 (3is1)
a. Squat
b. Lunge to R
c. Lunge to L
8. Plank Tuck Jacks – 25
9. Leg Climbs – 12 each legPrayer Intentions – Those sick, hurting, health care, Military, homeless
Always a pleasure and an honor!
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