#ao-bragg-isle
Thursday 6.15.23
7 HIMs joined the workout on Thursday morning. @trevkeva @quickbooks @traviscprater @tgarmington @tcoop125 @hawker.alex @childishgambino
*WARM-O-RAMA*
• Good Mornings x 10
• SSHs x 15
• Michael Phelps x 10
• Baby Arm Circles
• Imperial Walkers x 10
• Windmills x 10
• Hillbillies x 10
*THE THANG*
• Song: I Get Knocked Down by Tubthumping.
◦ SSH and every time we heard the words “I get knocked down” we did a burpee.
• Song: Roxanne by the Police
◦ Hold a plank and every time we heard the word “Roxanne” did a Merkin. Every time we heard the words “red light” did a plank jack.
*We then setup stations with a different MOT to each one:*
• 20 Merkins -> Bear Crawl
• 20 jump squats -> lunge walk
• 20 Big Boy sit-ups -> crawl bear
• 20 mountain climbers -> duck walk
• Dips -> mosey
• 15 Carolina Dry Docks -> Butt Kicker
• 20 American Hammers -> Lunge walk
• 25 plank jacks -> mosey
• 20 Iron Mikes -> Politician
• 20 Hand release Merkin
*With 10 minutes left we mixed it up with:*
• Jump squats
• Burpees
• Hand release Merkins
• Squats
• Mountain climbers
*Followed by an Ab circle.*
*Announcements:*
• We may all ride to Smyrna to support their workout in memorial to T-Bag. Discussed possibly car pooling from #ao-clay-fortress. More detail to come in Slack.
*Prayer Requests*
• Giving of thanks for @trey.arrowoods family. Continued prayers.
• @traviscprater Mom who is having surgery.