3/30/25 – 0615-0700 Madden’s 50th post
Pax:
Ukulele
Carmen San Diego
Pimento
Mamba
Golden Boy
Geppetto
Meatloaf
Tarnished
Radio
Fat Amy
Huckleberry
Coconut
Guardian
Doubtfire
Van Wilder
Wax On
Spaulding
Thor
Madden – Q
F3 mission, 5 core principles and credo to start the BD.
Warmarama: chain breakers x12, windmills x10, Willie Mays Hayes x10 – all IC
The Thang:
3 groups split amongst the stations to start. 5 exercises at each station of 50 reps each. Station 1: Goblet squats, overhead squats, kettle swings, lunges 1:1, calf raises holding block. Station 2: Merkins, dips, curls, overhead presses, bent over rows. Station 3 (body weight): X-Factors, flutter kicks 2:1, burpees, 50 second plank, imperial squat walkers.
10 min EMOM timer was used to signal rotation to the next station. 5 absolutions completed once timer went off prior to rotation to next station.
Ended at 0654!
COR
NOR
6 – Mamba
Announcements
LDP3
Prayer
Appreciate everyone that made it out for Madden’s 50th post! This group of HIM does far more for him than I ever could do on my own 🙏🏼👊🏼
Leave a Reply