HIMS
1 Jewel
2 Mom Suit
3 Jimmy Neutron
4 Limp Bizkit
5 Flo Jo
6 Masse’
7 Pizza
8 E-Z Pass
9 Sewanee
10 Flexseal
11 Steve-O
12 Wet Bandit
13 depends (Q)
WARM UP
10 downs on my MF down, mosey, 10 cadence side straddle hops, 10 merkins, stairs to the top, 10 c imperial walkers, 10 merkins, 10 c hillbilly walkers, 10 merkins, stairs down, 10 c grass grabbers, 10 merkins, 10 c toy soldiers, 10 merkins, stairs to the top, 10 c Abe Vigodas, 10 merkins, 10 c gangster leans, 10 merkins, stairs down, downward dog and all that, 10 merkins
THANG (🦃 coupons)
Round 1… 5 manmakers, 10 merkins, 15 bent over rows, 20 skull crushers, 25 overhead press, 30 curls, 35 bench, (wait on the the six alternating 10 big boys, 20 side straddle hops). Bernie to speed bump, then mosey to top. Abs at top… 10 cadence American Hammers, 10 c 🥨 crunch left, 10 c 🥨 crunch right, 10 big boys, mosey down.
Rounds 2… repeat 🦃 coupons exercises and same wait on the six exercises. Bear crawl to driveway, then mosey to top. Abs at top… 10 c flutter kicks, 10 c 🥨 crunch left, 10 c 🥨 crunch right, 10 big boys, mosey down.
Round 3… repeat 🦃 coupon exercises and same wait on the six exercises. Sprint to speed bump. Mosey back to flags.
Plank tabata. Forearm plank then regular plank.
JAMS (freedom)
MESSAGE
1. Repeat Jewel message from Stable awhile back… Never take for granted leading big or small group.
2. Angels in the Outfield quote… We all need someone to believe in. Every child I have ever looked after has someone: an angel. You’ve got to have faith. You’ve got to believe. You have to look inside yourself. The footprints of an angel are love, and where there is love, miraculous things can happen. I’ve seen it.
Love the 🍀Garden🍀 site. Thanks for all the HIMS who came out. No better Friday AM start than hoping in a clown car and getting that gloom action in. ✌️out HIMS. Have a great weekend. Gobble Gobble 🦃!
F3 Louisville 