Date : 1/25/23

AO: rumble

The PAX: Dunkin, Bunker, Sharpie (QIC)

Count: 3

Q: Sharpie

WARM UP:

little arm circles 12 ic

Reverse little ar circles 12 ic

Forward claps 12 ic

Over head claps 12 ic

Through the tunnel 10 ic

Ssh 12 ic

Imperial walkers 12 ic

The thang.

45 on 15 off

Set up tibata timer, pax performed block exercise for 45 seconds with 15 seconds rest in-between, and 1 minutes rest after each round. 3 rounds total

Block curls

Goblet squats

Overhead presses

Kettle bell swings

Triceps extensions

45 on 15 off

Switch to some abb work

Same set up as before

Freddie Mercury’s

Flutter kicks

Lbc’s

American hammers

Reverse plank

3 rounds again

Today’s my little sister’s birthday and she turned 38, so for a birthday present me and the pax gave her 38 burpees to finish it out.

COT

Announcements, bunker goodbye q next Wednesday, father daughter dance Feb 10th, Royal Rumble Feb 25th.

Prayer, pray for bunker to get everything wrapped up before the move, continue to pray for Callie Weatherford, pray for marriages

Thank you for letting me lead today gentlemen