Primate Pump

DATE: 2021-08-25
AO: Burg
Q: Ape
PAX: Mater, Tink, Sparkler, Bail, Flame
FNGs: None
COUNT: 6
WARMUP: Side straddle hops, Micheal Phelps, Arm Circles, Calf Stretch, Cobra Kai, 4 to the Floor

THE THANG:

Mozy

Part 1: Compound Lifts
Do each station once for one minute. 15 sec between stations – Battle Rope (Dealers Choice on how to use it)
– Coupon Prayer Press
– TRX Body Row
– Merkins
– Bent Over Coupon Row
– Coupon Overhead press

Part 2: Cardio
Go up the stairs (s/o to #sept11stairclimb), back down, and then back up. Partner up, one partner jogs around the stairs, when they’re headed back, they go into a full sprint. When they arrive where the other partner is waiting, the waiting partner begins to run. 3 laps each.

Part 3: Isolation
11s. Farmers carry coupon to each side. One side coupon overhead extension or dips (dealers choice), other side curls.

Mozy

MARY:
Sit in a circle with legs pointed in. Lift legs. Pass coupon around 5 times, then reverse direction and do another 5 rounds.

Partner leg pushdowns. 2 sets of 20 each.

ANNOUNCEMENTS:
* Sep 11 Stair climb is coming up
* @Ape is hosting a 6 AM Tuesday morning men’s prayer group at Destiny church. It begins Aug 31st. All F3 guys are encouraged to come.

COT:
Pray more. It’s your most powerful tool. Reach out to guys to see how you can pray for them. Asking “how are you” is a pointless formality to which people often reply “fine”, when they may not be. See announcement about mens prayer group.

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