Cardio Recovery

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Plyometric Cardio today.

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Plyometrics and Cardio fun.

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A few 5 mile ECers.

A few for a jog to ATC parking lot, followed by a pyramid of Hand Release Merkins, Squats, and Burpees. Interval style, with breaks.

A few for insanity at the pavilion.

Thanks for the chance to lead.

MIAGD.

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Cardio Abs. Recovery.

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Cardio & Resistance

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Nice beautiful morning at Thunderstruck…no flag though.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazios, seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. PAX Choice of 1 minute run, squats, or burpees. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Kettlebell Swings
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Rock Your Bodies
7. Kickbacks
8. Homer to Marges with bell
9. Weighted WWIIs
10. Bent Over Rows
11. IYTs
12. Goblet Squats

Burnout with 15 shoulder-tap merkins.

COT –

ANNOUNCEMENTS

Peak City Cornhole Tournament 6/3. Check slack.
TCP Sawgrass tomorrow

/ PRAYERS/PRAISES

Clay battling prostrate cancer
Cole (15 yo) who has religious OCD
Debbie who has lost her husband
Chewie and M traveling this weekend
Chewie 34 days Q in row.

MIAGD MTFBWY

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42 cult members ran around and did a scavenger hunt with made up words. Unbelievably intricate design and planning for this Q. It was loads of fun.

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It was a great cool morning at Jack It Up!

Warm-up: Good Morning , calf and pigeon stretches, seal claps . 10 burpees from Unitard. TYFYT.

Main Event :

HIIT AMRAP – 1 minute workout station. 10 second rest. THEN PAX Choice of 1 minute RUN , Burpees, or Squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Thrusters
3. Chest Flys
4. Romanian Deadlifts
5. IYTs
6. Weighed Squats
7. Kickbacks
8. Figure 8s
9. Kettlebell Swings
10. WWIIs to American Hammers  
11. LBCs
12. Rock Your Bodies

The Burnout: 15 shoulder-tap merkins.

COT:

ANNOUNCEMENTS:

at Bounty   Hunters  for the May the Fourth Be With You By Challenge. Wear your favorite Star Wars outfit and be ready to enjoy in some out of this world food after (potluck style).

Cornerstone Fellowship Church clean up this Saturday from 730 to noon. Come help clean up a location that has given a lot to us as an AO.

Healing Transitions this week check Slack.

Prayers/Praises /

Chewie’s M had a great 20 week baby scan. Please keep her in your prayers.

FLINTstone’s friend for healing.

“Your focus determines your reality.” -Qui-Gon Jinn

MIAGW MYFBWY

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It was a great morning at Point Break!

Warm-up: Good Morning , calf and pigeon stretches, seal claps . 10 burpees from Unitard. TYFYT.

Main Event :

HIIT AMRAP – 1 minute workout station. 10 second rest. THEN PAX Choice of 1 minute RUN , Burpees, or Squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Weighed Squats
7. Kickbacks
8. Weighted Squats  
9. Kettlebell Swings
10. Bent Over Rows
11. LBCs
12. Merkins

The Burnout: 15 shoulder-tap merkins.

COT:

ANNOUNCEMENTS:

Jiggly Puff #tomorrow with at Thunderstruck
May the Fourth Challenge – 5/4 at Bounty Hunters

PRAYERS/PRAISES
Chewie’s M 20 week baby scan tomorrow

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – President John Quincy Adams

MIAGD

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