7 HIM tried their luck in the Matrix this morning with the deck of beat downs: Barn Door, Gipper, The Curse, Yodel, Waffle House (respect), Piano Man, Sergeant Slaughter – Q. The PAX were spoiled with some good luck in round 1, but those clubs and hearts came around in round 2 and continued to deliver a beat down the rest of the workout!

Warm-o-rama

Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Cherry Pickers x 15

Sun Gods x 15

Pre-Thang:

Draw a card from deck, do the number of exercises in cadence.

Spades: Box Cutters

Hearts: Air Squats

Clubs: Merkins

Diamonds: LBCs

The thang:

40 minute TABATA, 4 rounds, 20 seconds on/10 seconds off

Round 1: 10 minutes

Spades: Flutter Kicks

Hearts: Squat Jumps

Clubs: Man-makers

Diamonds: Speed Skaters

Jokers: Rest

Round 2: 10 minutes

Spades: Big Boys

Hearts: Iron Mikes

Clubs: Burpees

Diamonds: Agility Squares

Jokers: Rest

Round 3: 10 minutes

Spades: Hello Dollies

Hearts: Flutter Kick Squats

Clubs: Merkins

Diamonds: Box Cutters

Jokers: Rest

Round 4: 10 minutes

Spades: Flutter Kicks

Hearts: Squat Jumps

Clubs: Man-makers

Diamonds: Speed Skaters

Jokers: Rest

Mary

25 American Hammers IC

Name-O-Rama

Announcements

  • Creighton Prep family left in real tough spot before holidays. Need contributions. Contact Slaughter or Birdman for details.
  • Run planned for December 26th and CSAUP coming up in January. See Slack for details.

Prayers

  • CP family

CoT

“I find that the harder I work, the more luck I seem to have.”

Aye!

F3Omaha - 1734 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Matrix

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