Feb 24th

Jobs, Bobber, Jester, Woz, Jake, and Zippo gave some well needed attention to the bi’s and tri’s, chest and back.

DISCLAIMER

COP

THE THANG

Today’s workout was focused on upper body, with 4 stations completed as a group.

The Buy-in and Buy-out for each station wasi 2 laps of the parking lot.

Each station was 3 rounds of 3 exercises.  Exercise 1: 15 reps, Exercise 2: 10 reps, Exercise 3: 5 reps

S tation 1:

Seated pull ups on parallel bars.

B ody rows on parallel bars

Standard Pullups

Station 2:

Coupon mercans

Carolina Dry Docks

OH Press

Station 3:

Bent Over Rows

Coupon Curls

Neutral grip curls

Station 4

Standing Triceps press with Swings.

Coupon Triceps OH

Plank position Shoulder Taps

MARY

5 min of abs: Hand to opposite foot slowx 10 mediumx20 and fastx30 reps,  20 LBCs,  15 Heels to heaven,  15 Spoon crunches L and R,  20Freddy mercurys

CIRCLE OF TRUST

PRAYER

MOLESKIN

Find a FNG and bring them out

ANNOUNCEMENTS

There’s an upcoming convergence, more details to come.