16 PAX came together on a beautiful 57 degree morning ready to put in some work for Gold Dust’s VQ intended to work all parts of the body without killing any one part while also mixing in some cardio. PAX were able to log between 1.75 and 2.50 miles during the workout.
DISCLAIMER
PRAYER
COP
Warm-up: TTT x 15; WMH 10 secs. L, R, M; LBAC forward and reverse x 15
THE THANG
4 stations spaced out in different areas of parking lot.
Rotation 1– Block curls & Overhead Press; Air Squats & Johnny Dramas; Merkins & LBC; SSH & Flutters x20, x15, x10, x5
Run a hill after completing the rotation of 20, 15, 10, 5 reps with each set of exercises
Rotation 2– Kettlebell swings & Bent Over Rows; Backpedal up the small hill beside stairs (or lunges) & American Hammers; Dips & V-Ups; Burpees & Freddy Mercury’s x5, x10, x15, x20
Run a hill after completing the rotation of 5, 10, 15, 20 reps of each set of exercises
Repeat until time is up.
MARY
No time for MARY
CIRCLE OF TRUST
PRAYER
MOLESKIN
Thankful to be a part of a group of men who seek to lead in our homes, work places, and the community.
ANNOUNCEMENTS
Convergence is scheduled for July 11th.
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