AO: #Loco – BRMS: Bulldog
QIC: Brisket
The PAX: Bobcat, Bolt, Rikers, Dial-tone, Refueler, MicoChip
WarmUp: SSH IC, Tricep Stretch L&R OYO, Arm Circles (Forwards & Backwards) IC, Lunges (L&R side) OYO, Quad Stretches (L&R) OYO, Calf Stretches, CobraKai
The Thang: “Call or Text Me” Workout
Pick a Pax and use their phone number. Do each exercise for each number of their phone number.
1. Coupon Curls x25 IC
2. 20 Lunges – 10 per leg
3. 15 Myrkins
4. Coupon Chest Press x25 IC
5. Coupon Shoulder Press x25 IC
6. 45 Second Wall Sit
7. Goblet Squats x25 IC
8. Bear Crawl
9. Murder Bunnies
0. Plank – Q Determines How Long To Hold It
– The dash between area code/1st three numbers cardio = Side Shuffles down and Karaoke back / The dash between 1st three digits and last 4 digits cardio = High Knees Down and Backwards Run back
Example: (867)-309-2541: Bear Crawl, Wall Sit, Goblet Squat, Cardio #1, Myrkins, Plank, Murder Bunnies, Cardio #2, Lunges, Shoulder Press, Chest Press, Curls, Rest, Rinse & Repeat with another Pax Phone Number
MARY: Flutter Kicks, Dolly Partons, Annie’s, Coupon Pulls from a Plank “Pass The Wrench”
COT: Iron Sharpens Iron – Proverbs 27:17 As iron sharpens iron, so one man sharpens another. What are we doing to hold our brothers accountable and sharp? Are you a Life Giver or a Life Taker. Go be a Life Giver today.
F3 The Capital 