#ao-clay-fortress @tcoop125 @dcs1009 @trevkeva @tgarmington @hawker.alex @jeremy.hemsworth @silasgeorge @jeremy.florida @bencpt @ljordan627 @bryan.e.thompson @albullard28 and YHC @traviscprater
Thanks to @silasgeorge and @trevkeva and @jeremy.hemsworth for the help with me being late.
Special shout out to ChatGpt for the workout.
THE THANG:
Circuit 1 (1 min exercise/30 sec rest, 2 rounds, 2-min rest after full circuit)
1. Burpee-rama (Burpees)
2. Merkins (Push-ups)
3. Mountain Goats (Mountain climbers)
4. Goblet Squats (Coupon squats)
Circuit 2 (1 min exercise/30 sec rest, 2 rounds, 2-min rest after full circuit)
1. Plank Jacks
2. Iron Mikes (Alternating lunges)
3. Coupon Swings (Kettlebell-style swings using coupon)
4. Hello Dollies (Bicycle crunches)
Circuit 3 (1 min exercise/30 sec rest, 2 rounds, 2-min rest after full circuit)
1. High Knee Sprints
2. Hand-Release Merkins (Wide grip push-ups)
3. Lateral Jump Overs (Lateral jumps, side to side)
4. Coupon Thrusters (Squat with overhead press using coupon)
Circuit 4 (1 min exercise/30 sec rest, 2 rounds, 2-min rest after full circuit)
1. Just Burpees
2. Coupon Rows (Bent over rows using coupon)
Rifle carry back to circle.
Announcements: 2nd F lunch West 22 Tacos 11:45 this Friday.
F3 Dads Sunday the 18th at 2:30
Prayers: @trey.arrowood and family, @jeremy.hemsworth daughter’s toe. @jeremy.florida dad’s back surgery recovery, @silasgeorge sister in laws, sister passed.