Bunz Town Q 10/14
Beatdown in high school gear and epic 2002-2003 hits playlist!
Our mission is to plant, grow and serve small workout groups for the re-invigoration of male community leadership.
5 principles
- free of charge
- open to all men
- always outside
- led in a rotating fashion,
- End with a Circle of Trust.
-Credo – leave no man behind but leave no man where you found him.
-I am not a trained professional so modify as needed.
-FNGs – none
-warm a Rama
-dynamic warmup in parking lot – shuffle, groin inside, with crabs, bear crawl, Mario, shuffle, sprint, PhelpsÂ
Parking lot pre thing: 3x each
Compass lunges in a 360 (N, NE, E, SE, etc.)
Sliding push-ups 5 right 5 left
Star crunches – 10
Bird dog crunches -10
Chicken pecker push ups -10
Standing side crunches – 5 each side
-mosey to practice field – split into groups of 3-4
– List of exercises building in # of reps (not anvil), starting at 5 burpees up to 40 air squats
-1 PAX runs across field l then jump back into exercise list – run hard down light jog back-
-extended Mary with PAX selecting exercises
Nameorama
COT – tweet from save my sons. T-Swift sent these to me. I commented on them and how I’m doing and challenged PAX to try to hit them too.
