SPAM-BO

13 PAX made it out on a cool fall morning because YHC promised some sloppy. slimy fun.
DISCLAIMER
PRAYER
COP

Each exercise is 45 seconds

Squat with toe grabs

Walkout + rotation – walk into plank rotate left arm up then right, walk back to standing

Jumping Twist – toes point opposite of arms

THE THANG
The THANG consisted of 2 rounds of Tabata-infused fun (with a curated playlist of PAX favorites). Exercise for 1 minute, rest for 15 (or 20…or however long it took YHC to catch his breath and demo the next move). Also, included 1 lap around the track after each round.

Round ONE:

Bob and weave

Side to Side prisoner squats

Side to side Merkins

Dynamic lunge and knee up – left knee down

Dynamic lunge and knee up – right knee down

Mountain climbers

Carolina Dry Docks+shoulder taps

Lateral crab walk+knee taps

Diagonal woodchops – twisting down to the left hip, bending the right knee in

Diagonal woodchops – twisting down to the right hip, bending the left knee in

Burpees

ROUND 2

Squat+ Twist+Punch

Explosive regular or knee Merkins

Split jump+punches

SSH w/ high knees

Hammer slams

Block+kick

Plank crunch

Standing Knee strikes

Bear walk+squat jump

Explosive jumps+High knees

MARY
We had a couple of minutes for Mary:

Spoon Crunches

Plank for the remainder of the time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Analyze how much time you spend on each part of your life. Make sure that the most important things (time with God, family, friends, etc.) are prioritized as much as possible.
ANNOUNCEMENTS
Get your shirt orders in! Links are on the main NETN Slack channel.