AO: Southpaw (JAX Southpaw VQ)
PAX: Wee Man, McGregor, Long Drive, Boucher, Paycheck, Nurse Jackie, Bunker, Billy Ho, CDC, JAX (QIC)
Warmup:
SSH x15 – IC
TTT x10 – IC
Monkey Humpers x10 – IC
One lap around field
Waypoints:
- Start cone at back of endzone
- Soccer net positioned circa 20 yard line
- JBL speaker circa 50 yd line
- Water bottle “precisely” 15 yds beyond speaker
- Second soccer net circa opposing 20 yd line
- End cone at back of opposing endzone
The Thang
Round 1
Line up at Waypoint 1
Lateral shuffle to Waypoint 2
10 jump squats
Switch leading leg, Lateral shuffle to Waypoint 3
20 jump squats
Switch leading leg, Lateral shuffle to Waypoint 5
30 jump squats
Switch leading leg, Lateral shuffle to Waypoint 6
Jailbreak to Waypoint 1
Round 2
Line up at Waypoint 1
Bear crawl to Waypoint 2
10 second high plank to 10 merkins
Bear crawl to Waypoint 3
10 second high plank to 20 merkins
Bear crawl to Waypoint 4
10 second high plank to 30 merkins
Back pedal to Waypoint 1
15 second count
Round 3
Line up at Waypoint 1
Lunge to Waypoint 2
10 tuck burpees
Lunge to Waypoint 3
10 tuck burpees
Lunge to Waypoint 4
10 tuck burpees
Jailbreak to Waypoint 1
Round 4
Circle up
10 high crunches to 10 slow bicycles to 30 sec high plank
Repeat x3
20 LBCs to 20 oblique toe touches to 30 sec high plank
Repeat x3
Round 5
Line up at Waypoint 1
Broad jump to Waypoint 2
10 reverse lunges per leg
Broad jump to Waypoint 3
15 reverse lunges per leg
Broad jump to Waypoint 4
20 reverse lungers per leg
Jailbreak to Waypoint 1
Round 6
Circle up
10 bad boys to 20 LBCs to 30 sec high plank (3 rounds increasing 5 reps/secs per exercise per round)
Round 7
Circle up
All PAX hold high plank while each PAX takes turn performing 5 merkins
Repeat performing 10 merkins each
15 merkins OYO
COT
Prayer Requests
Long Drive: Wife’s cousins undergoing 2nd round of chemo
NJ: Healing for several cancer diagnoses, Lyan (in her 20s) undergoing chemo, brother in law’s mother recently passed
Wee Man: Prayers for Periscope’s condition, recently had a seizure
Prayers for Ukrainian and Russian citizens and leadership
Praise Reports
Billy Ho expecting 3rd and 4th children (twins)
Congratulations brother
Thanks for bringing the fire, men! Strong work!

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