- When: 12/04/2023
- QIC: Ant-Man
- The PAX: Narco, Hulk, The Worm, JOBU, Wapnah
Quote/Theme – “Only those who confront unusual challenges can flaunt unusual success.” – Vincent Okay Nwachukwu
Warmup
- Side Straddle Hop x15
- Hillbilly x15
- Michael Phelps x12
- Reacher x12
- Downward dog
- 2 minute run
The Thang
Set One
- 11’s with Big Boys and Burpees
Set Two – 2 rounds
- 30 Dips
- 30 Bulgarian Split Squats
- 30 Decline Merkins
Set Three – “The Moviestar”
- 30 Squats
- 15 Merkins
- 5 Burpees
- (With jogging and 10 side straddle hops between each exercise)
Set Four – Plank work
- Side Imperial Storm Trooper plank x12
- Foot tap plank (like shoulder tap but back to your alternate foot) x12
- Donkey Kick plank x12
- Spider Man merkin x12
Cool Down
- Right and Left Spider Man
COT
Announcements – Dec 16 Xmas Party
Prayer Requests – Narco’s daughter Kayla leg recovery and Worm’s mom Wendy arm recovery