Date: 6/7/23
AO: The Armory
Q: Chicken Hawk
Pax: 5 ( Green Thumb (Ray Perry), Pixie Trash (PT), Danno, Bowser)
We celebrated the beginning of the summer with the:
:ocean::sunny:Beach Prep:shorts::muscle::skin-tone-3:
Warm Up:
I.SSH x 20
II.Arm Circles (F & B) x 15
III.Willie Mays Hays x 15
(Forgot the good mornings :flushed:)
Mosey to baseball field, but first we got a coupon!
The Thang 1 – 3 movements, 3 sets
(8,10,12 reps),in between each set mosey to outfield pole and back
Shoulder Press
Merkins
Bent Over Rows
Mosey To Basketball Court
Dora 1
Find a partner
300 American Hammer, other Partner mosey to pole and back
The Thang 2 – 3 Exercises, 3 Sets
(8,10,12 reps),in between each set mosey to light pole and back
Upright Row
Tricep Extension
Curls
Dora 2
Find a new partner
200 Shoulder Taps, other Partner mosey with coupon down and back
The Thang 3 – 3 Exercises, 3 Sets
(8,10,12 reps),in between each set mosey to light pole and back
Squats
Calf Rasies
L/R Lunge
Dora 3
Find a new partner100 50 hand release merkins, other Partner mosey down and back
Put coupons back and mosey to COT!
Announcements:
Fellowship Lucheon Real McKoy’s – June 9
Lake Beatdown? – July 21-22
The Deacon – September (details to come)
Prayers:
Char-Grill (Pavlo) family and safety while in Poland and Ukraine
Shawn Carter Jay-Z’s family
Thank you guys for the opportunity to lead and work with you! It was a fun one!