Steel Mill Aug. 10  Q: FUN DIP Bring a COUPON

PAC: 25

FNG: 1

1 Opening – 

3 F’s

Leave no man behind, but leave no man where you find him.

Plant grow and serve small workout groups for the reinvigoration of male community leadership


  • Warm up:  10 Big 1’s IC, 10 Moroccan night clubs, 10  Side straddle hops 

2 Pre thing – Kick names and take ass

5 lion kings (squat-with a press out). Then walk up the number it up to 10-15-20 IC

10 curl presses up. Then walk up the number it up to 20-30 IC

3 The Thing: –  Partner work 

Count off and pair up with a PAC’s Member

100 count between the 2 of you of the following exercises: (After completing each exercise you have to complete an AB exercise and do 30 reps)

  • DIPS /With Weight –  WWI’s /With Weight
  • Step ups /With Weight –  Air Squat WITH a calf Raise With Weight
  • Pull ups –  Derkins


Back to the Center of the field for name-o-rama

Marry:  Sarpy Slammers

COT:  About me:  What people know about me:   is that I am a teacher, coach, family man, competitive, 

What people don’t know: I’m like the Miracle on Ice coach Herb Brooks

“Success is won by those who believe in winning and then prepare for that moment. Many want to win, but how many prepare? That is the big difference. A sound value system held water then, holds water today, and will hold water in the future.”

is that it is hard for me to relax, I demand a lot from the people close to me, I hate to lose more than I like to win, Very tough for me to go with the flow, and I have a need to be in control. We all have problems. Understand them and get better

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