19 September 2021 / AO Coronado / 61 Degrees
16 PAX: Mulligan, Lincoln Logs, Vlassic, Motorboat, Grip-it and Rip-it, Stumpy, Sawblade, Touche, Saul, Mr. Deeds, Buns of steel, Steeple,
Q: Doppler, LPC
LPC and I welcomed everyone to Coronado, went through the 5 core principles, the mission statement, credo, saw we had no FNGs, then reminded people that we are not professionals, and that part of the philosophy at Coronado is to be bruiser friendly and modify as necessary.

15 SSH
10 Windmills
15 Tater Taps
10 Sun Gods
15 Cherry Pickers
10 Deep Lunge with 10 rotations each leg

Pre Thang: Beat the Desk Chair Booty
The US Air Force is faced with a serious problem of combatting desk chair booty. Long periods of sitting can lead to flat asses, the USAF has a Top Secret booty sculpting routine to help us stay looking good in uniform.
20 Glute thrusts
10 Zebra Kicks (IC) each side
10 Fire Hydrants (IC) each side
10 Weiner-dog Fire Hydrants (IC) each side
20 Glute Thrusts
30 Count Wall Sit
30 Count Right leg only Squatted wall lean
30 Count Left leg only Squatted wall lean

The Thang:
Break into 3 groups do a group grinder staying with your group the whole time.
Station 1: AMRAP
Carolina Dry Docks
Crab Crakes
Station 2: AMRAP
Calf raises
Alternating Lunges
Jump Squats
Jane Fonda R Leg
Jane Fonda L Leg
Monkey Humpers
Flutter Kicks x 20
Freddy Mercury x 20
Heels to Heaven x 20
Banana Boats x 20
Heel Touches x 20
American Hammers Rancid Style

Announcements/Prayer Requests
Block Party Launching 30 Sep
Catamount Complex Launches 4 Oct
Prayers for Stumpy and his family as they Close on a new home today. They moved from Alaska and are starting a new adventure.

To be a true leader you need to have candor. Candor is seen in direct and honest feed back to the people you are leading. But it is also the ability to listen and receive feedback from your team. When you are a loving, caring, and honest leader this candor is easier because there is trust built. Look at the people you lead or are led by and see if you have that trust built in. If not go find it.

Fomaha - 3870 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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