AO: Virtual
QIC: Infinity
The PAX: 2 Percent, Disco Ball (Crossroads Illinois)
Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and 90s jog in place.
The Thang:
3 Rounds, 45 sec on, 15 sec off, of the following:
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Single-Leg Glute Bridges, left
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Single-Leg Glute Bridges, right
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Dirty Dogs on elbows, left
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Dirty Dogs on elbows, right
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Back Squats w/coupon
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Coupon Swings
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Good Mornings
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Donkey Leg Kicks on elbows, left
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Donkey Leg Kicks on elbows, right
Mary: Figureheads, Reverse Elbow Plank, American Hammers, and Legs over coupon raises.
CoT: Ephesians 6:11-13 reads
11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.
Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”
F3 The Capital 