What day is it? 4/12/2022

Disclaimer

COP

5 PAX came to celebrate today (4/12/2022) with a Swingline-style beatdown.  In other words, YHC didn’t think much of anything in advance expect that a coupon would be involved.

Warm Up

• TTT 10 IC
• Imperial walkers 10 IC
• LBAC 10 IC
• LBAC Reverse 10 IC
• Overhead claps 10 IC
• Merkins 10 IC
• Slow squat 10 IC

The Thang

4 exercises performed each round with reps of 4, 12, 20 or 22 corresponding to today’s date.  Bridge lap after each round.  YHC called out the exercises in advance at the start of each round.

4 Navy Seal Burpees

12 OHPs

20 squats

22 SSHs

Bridge lap

4 Navy Seal Burpees

12 KBS

20 BBSUs

22 Merkins

Bridge lap

4 Navy Seal Burpees

12 V-Ups

20 Rows

22 4ct Flutter kicks

Bridge lap

4 BOPOs

12 Incline merkins

20 Curls

22 Dying cockroach (R+L=1)

Bridge lap

4 Navy Seal Burpees

12 Skull crushers (R+L = 1)

20 Step ups (R+L = 1)

22 Mtn climbers (R+L = 1)

Bridge Lap

4 Navy Seal Burpees

12  Block squats

20  Dips

22  Freddie Mercuries (R+L = 1)

Bridge lap

4 Navy Seal Burpees

12  Block squats

20 American Hammers (R+L = 1)

22  SSH

Bridge lap

7 rounds completed with a little over 1 mile of bridge laps.  Al Gore until time.

Mary

No time

Announcements

Check Slack for details for F3 Dads at Arrowhead on 4/23

COT/Prayer