4 HIM Maverick (respect, respect), Gipper, FDIC, Sergeant Slaughter-Q

Warm-a-rama

Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Cherry Pickers x 15

Sun Gods x 15

The Thang

40 seconds work/ 20 seconds rest

Side Straddle Hops

Air Squats

High Knees

Alternating Lunges

Butt kickers

Merkins

Mountain Climbers

Apollo Ochos/ Speed Skaters

Jump Squats

Ply Jumps front/back

Bonnie Blairs

Imperial Walkers

Plank

Groiners

Plyo Jump side/side

Switch Leg Squats

Mountain Climbers cross-leg

Reverse lunges with kick

Big Boys

Supermans

Lateral Squats

HR Merkins

LBCs

Lunge

Plank Jacks

Flutter Kicks

Box Jumps

Run in Place

Toe Touches

Wide Merkins

Mary:

40/20

Plank

Side Plank

Other side plank

Opposing Supermans

American Hammers

Announcements: CSAUP, need Q’s for Matrix next week

CoT: “you must be ready to burn yourself in your own flame; how could you rise anew if you have not first become ashes.” ~ Nietzsche

F3Omaha - 1534 posts

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

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