HIMS
1 Patty
2 EKG (R)
3 Pyro
4 Steve O
5 Montezuma
6 Flexseal
7 Rip Van Winkle
8 Snaggletooth
9 Mannequin
10 Focker
11 Craigslist
12 Honeycomb
13 White Bread
14 Xerox
15 depends (Q)
ACTION JACKSON
Warm Up Exercises with short moseys between and some merkins-on-my-down
Nuclears 10 & 9
Parking lot laps with core between laps (BigBoys, LBC, Hammers, Freddy Mercs, Mt Climbers, Flutter Kicks, Heel Taps, Leg Raises, 🥨 Crunches, Gas Pumps, Oblique Crunches)
Pavilion for Arm Tabata (Curls, Overhead Press, Swings, BOR, Bench, 💀 Crushers, Man Makers, 1 arm BOR, 1 arm BOR, Body Halos or T-merkins)
Nuclears 8-6, parking lot lap, Nuclears 5-1, lap.
Pavilion for Plank Tabata (regular, side, side, forearm)
Pavilion for Stretch (30seconds each stretch… Childs Pose, Cobra, 🦋 , 🦋 reach, 🦩R, 🦩L, seated right leg out, arm reach, seated left leg out, left reach, right arm across & behind, left arm across & behind, deep sumo squat)
MESSAGE
“Inside all of us is hope, fear, and adventure. Inside all of us is a wild thing.”
“Happiness isn’t always the best way to be happy.”
“And Max, the king of all wild things, was lonely and wanted to be where someone loved him best of all.”
JAMS
Vibes were high and meaningful during COT with announcements, shout outs, and heartfelt intentions.
✌️&❤️ team. Great Saturday morning.
F3 Louisville 