HIMS
1 Side Swipe (R)
2 Donovan
3 Maytag
4 Twister
5 Beans
6 HBK
7 Lumbergh (R)
8 Paul Blart
9 Sewanee
10 Flexseal
11 Miranda
12 Lights Out
13 Lightfoot
14 depends (Q)
Warm Up
- Disclaimer, Merkins on my MF down, mosey to SECC right lot
- SSH/GrassGrabbers/ToySoldiers, mosey to SECC left lot
- HillbillyWalkers/ImperialWalkers/AbeVigodas, mosey back to SJUMC
- Nuclears
Backside/Back Lot (no coupons)
-DORA (STABLE): Squats, T-Merkins, American Hammers, BigBoys, Lunges, Elbow plank… other partner runs (everyone does each letter)
Paddock/Front Lot (coupons)
-AMRAP (5 minutes)
- 5 manmakers, 10 BOR, 15 overhead press, 20 skull crushers, run
-EMOM (4minutes)
- 3 boyos, 6 swings, 12 curls, 24 bench, run/hop/SSH in place
BEACH (no coupons)
-7s on the hill… Merkins / Big Boys
-Tabata planks… high, elbow, side, side
-Jack Webb (Captain Thor)… Big boys (1) to American hammers (4)
JAMS
MESSAGE
5 core principles
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in workout in rotating fashion, with no training or certification necessary
- End with COT
QUOTE
I know I don’t deserve a Christmas, even if I did do a good deed. I don’t want any presents. Instead, I want to take back every mean thing I ever said to my family. Even if they don’t take back the things they said to me. I don’t care. I love all of them… Including Buzz. I know it isn’t possible to see them all. Could I just see my mother? I’ll never want another thing as long as I live if I can just see my mother. I know I won’t see her tonight, but promise me I can see her again. Sometime. Any time. Even if it’s just once and only for a couple of minutes. I just need to tell her I’m sorry.
F3 Louisville 