Debris- Welcome Back, Kotter!
Intro: Welcome, Disclaimer, 5 Core Principles,
Warm-O-Rama: SALTY- Punishment for EXCLUDING ME FROM F4 on 12/27/22
S-SSH 20 IC
A- alternating shoulder taps 20 IC
L-LBC 25 IC
T-T merkin 10 IC
Y-y-squat 20 IC
The Thang: SNEAKY SIX- punishment for all because of the sneaky six that F4’ed without me
Variation of four corners, but with 6. Men were divided up into groups of 6. Each ‘corner’ was assigned an exercise to correspond with one of the sneaky six. One round consisted of completing 10 reps at all 6 corners with each subsequent round decreasing by 1 rep. To get to the next corner, PAX had the choice to bear crawl, lunge walk or crab walk.
Tonka-Tony Hawk Burpee
LBC 20 oyo
Heals to Heaven 20 oyo
Merkins 20 oyo
Boat Canoe (called by Viking)
1min high plank
Announcements: New Forsyth AO- The Pound on Monday’s and Thursday’s, Saturday at Foxhole with 6am Ruck followed by a 7am beat down. Friday’s @ the Colony.
First Saturday of every month after the beatdown there is a men’s breakfast at New Providence Baptist Church followed by a speaker-
Prayer/Praise: Cabbage was our 6th man- thankful for his family of four, his son is 2.5 months old, returning to work today after the holidays.
-Continued prayer request for Socrates dad’s cancer treatments.
-Students/teachers returning to school this week
-Slowpoke started 75 hard yesterday.